A seated version of the traditional dumbbell bicep curl.
- +Helps to prevent body sway
- +Targets biceps effectively
- +Can be performed anywhere
- –Can strain wrists if not done properly
- –Can be difficult to maintain proper form
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit on a bench, feet flat, back tall, shoulders down
- Hold dumbbells at your sides, palms in, elbows tight to your ribs
- Brace your core; keep upper arms still—no leaning or swinging
- Curl the weight up, rotating palms to face you as you lift
- Squeeze your biceps at the top; don’t let elbows drift forward
- Lower slowly to full extension without locking out
- Breathe: exhale up, inhale down
- Use a weight you can control for smooth 8–15 reps