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Seated Dumbbell Curl

Dumbbell curls performed while seated isolate the biceps (elbow flexors). Dumbbell curls are a great way to develop definition in the arms. Supinate (palms up) your wrists for a peak-contraction of the bicep muscles. Seated curls can be performed at home or at the gym with dumbbells and a bench.


Seated Dumbbell Curls Work:

Category: Bicep Workouts

Equipment: #bench #dumbbells


How to do Seated Dumbbell Curls:

  • Seated on the bench with your torso stabilized, hold the dumbbells down at your sides with palms forward.

  • Keep your chest up and your elbows braced at your sides at all time.

  • Bend your elbows and pull the dumbbells up toward the shoulders until your elbows can't bend any more.

  • Return slowly to the bottom position.


  • Letting the elbows move forward instead of keeping them back against the torso

  • Leaning back excessively

  • Swinging the body


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