How to Do Seated Dumbbell Bicep Curls
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Upper body
Required Equipment
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Bench
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Dumbbell
muscles
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Primary
Biceps
Correct Form
1. Sit on a bench with back support, back flat against the pad, feet planted on the floor.
2. Hold a dumbbell in each hand, arms hanging down at your sides, palms facing forward.
3. Curl the dumbbells upward toward your shoulders by bending at the elbow.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the dumbbells back to the starting position.
Common Mistake
Don't swing the elbows; keep them pinned to your sides throughout the movement.
Pro Tips
1. Isolate the bicep muscles during the curl.
2. Keep your wrists straight.
Alternative Exercises
Biceps
Dumbbell Single Arm Preacher Curls
Dumbbell Single Arm Preacher Curls
Beginner
•
Biceps
•
Dumbbell
1. Sit on the preacher curl bench with your chest against the pad.
2. Place one arm on the pad, holding a dumbbell with an underhand grip.
3. Keep your upper arm stationary as you curl the dumbbell toward your shoulder.
4. Squeeze your bicep at the top, then slowly lower the dumbbell.
5. Complete the set and alternate sides.
Machine Reverse Bicep Curls
Machine Reverse Bicep Curls
Beginner
•
Biceps
•
Biceps Machine
1. Sit on the machine with your feet flat, and adjust the seat so your upper arms rest comfortably on the pad.
2. Grasp the handles with an overhand grip, palms facing down.
3. Curl the handles upward, bringing them towards your shoulders.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the handles back to the starting position with control.
Kettlebell Biceps Curls
Kettlebell Biceps Curls
Beginner
•
Biceps
•
Kettlebell
1. Stand with your feet shoulder-width apart.
2. Hold a kettlebell with both hands, palms facing each other.
3. Engage your core and keep your elbows close to your torso.
4. Curl the kettlebell up towards your chest by bending your elbows.
5. Slowly lower the kettlebell back down to the starting position.
EZ-Bar Preacher Curls
EZ-Bar Preacher Curls
Beginner
•
Biceps
•
EZ-Bar
1. Sit on the preacher curl bench with your chest against the pad.
2. Adjust the seat height so your upper arms rest comfortably on the preacher pad.
3. Grasp the EZ-bar with an underhand grip, hands slightly narrower than shoulder-width.
4. Keep your upper arms on the pad as you curl the bar toward your shoulders.
5. Squeeze your biceps at the top, then slowly lower the bar.
EZ-Bar Reverse Preacher Curls
EZ-Bar Reverse Preacher Curls
Beginner
•
Biceps
•
EZ-Bar
1. Sit on the preacher curl bench with your chest against the pad.
2. Adjust the seat height so your upper arms rest comfortably on the preacher pad.
3. Grasp the EZ-bar with an overhand grip, hands slightly narrower than shoulder-width.
4. Keep your upper arms on the pad as you curl the bar toward your shoulders.
5. Squeeze your biceps at the top, then slowly lower the bar.
Barbell Biceps Curls
Barbell Biceps Curls
Beginner
•
Biceps
•
Barbell
1. Stand with your feet hip-width apart.
2. Hold the barbell with an underhand grip, hands shoulder-width apart.
3. Bend your elbows to lift the barbell towards your shoulders.
4. Slowly lower the barbell back to the starting position.
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