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Seated Dumbbell Bicep Curls

Seated Dumbbell Bicep Curls
Equipment required
Primary muscle group(s)
Secondary
Muscle Groups
  1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
  2. Keep your back straight and shoulders back.
  3. Keep your arms fully extended with your elbows close to your sides.
  4. Rotate your palms so that they are facing in towards you. This is the start position.
  5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
  6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
  7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
  8. Hold for a count of one as you squeeze your biceps.
  9. return to the start position, rotating your wrists back to an underhand grip position.
  10. Repeat.
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Related exercises to discover

Seated dumbbell bicep curls is a gym work out exercise that targets biceps and also involves forearms. Refer to the illustration and instructions above for how to perform this exercise correctly. Bosu ball burpees, static bicep curls and stability / swiss / exercises ball dumbbell preacher curls are related exercise that target the same muscle groups as seated dumbbell bicep curls. Visit our directory for more exercises.
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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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