Target Muscle

    Biceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Seated Bicep Curl

    The dumbbell seated bicep curl is a strength exercise targeting the bicep, performed while seated to minimize body movement and focus on arm muscle engagement.

    Also Works

    Forearms

    How to Perform

    1. 1

      Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.

    2. 2

      Keep your back straight and your elbows close to your torso.

    3. 3

      Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.

    4. 4

      Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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