Seated Dumbbell Bicep Curls
- Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and shoulders back.
- Keep your arms fully extended with your elbows close to your sides.
- Rotate your palms so that they are facing in towards you. This is the start position.
- Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
- As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
- Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
- Hold for a count of one as you squeeze your biceps.
- return to the start position, rotating your wrists back to an underhand grip position.
- Repeat.
This exercise can be performed by alternating between arms.
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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 diagram and instructions above for how to perform this exercise correctly. Trx suspension strap bicep curls, seated dumbbell bicep curls and seated dumbbell concentration curls are related exercise that target the same muscle groups as seated dumbbell bicep curls. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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