Seated Dumbbell Curl
10 reps
Sit tall and curl one dumbbell at a time to shoulder height.
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BICEPS
Seated Dumbbell Curl
The seated dumbbell curl isolates the biceps while sitting, which removes your ability to cheat by swaying your body. The dumbbells work each arm independently so a stronger side can't compensate, and they leave your range of motion free. It's a strict way to hit the biceps.
How to do it
- 1
Sit upright on a bench with a dumbbell in each hand, arms hanging at your sides and palms facing in.
- 2
Brace your core and curl one dumbbell up, keeping your upper arm vertical.
- 3
Keep your elbow at your side and raise the dumbbell to shoulder height without rocking.
- 4
Exhale and lower the dumbbell back down under control.
- 5
Alternate arms, repeating for your target reps on each side.