Seated Dumbbell Curl

What is Seated Dumbbell Curl? Seated dumbbell curl is a resistance training exercise that targets the biceps muscles. It involves curling dumbbells while seated on a bench, which helps isolate the biceps and minimizes swinging or cheating during the movement.

Tutorial

1. Sit on a bench with your back straight and feet flat on the floor.
2. Hold a dumbbell in each hand with your palms facing forward and arms fully extended down by your sides.
3. Keeping your upper arms stationary, exhale and curl the weights upward while contracting your biceps.
4. Pause at the top of the movement, then inhale and slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to swing the weights up, rather than engaging the biceps.

• Leaning back or hunching forward, which can reduce the effectiveness of the exercise. - Not fully extending the arms at the bottom of the movement, which limits the range of motion and muscle activation.

• Using weights that are too heavy, leading to poor form and potential injury.

Tips for Better Results

• Focus on a slow and controlled movement, emphasizing the contraction of the biceps.

• Engage your core muscles to maintain proper posture throughout the exercise. - Use a full range of motion by fully extending your arms at the bottom and squeezing the biceps at the top.

• Choose a weight that allows you to perform the exercise with proper form for the desired number of reps.

Muscles Worked

• Primary Muscles: Biceps brachii - Secondary Muscles: Brachialis, brachioradialis