Seated Dumbbell Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Dumbbell Biceps Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms as secondary muscles. Performed while sitting on a bench, it allows for greater stability and minimizes body momentum, helping to focus the effort directly on the arms. By keeping the upper arms stationary and curling the dumbbells upward through a controlled range of motion, this movement effectively strengthens and tones the biceps while enhancing overall arm definition. The seated position also reduces lower-body involvement, making it an excellent choice for developing strict form and muscle isolation.
How to Perform
Sit firmly on a bench with your back straight and feet flat on the floor, holding a dumbbell in each hand at your sides, palms facing forward, and arms fully extended.
Keep your upper arms stationary and close to your torso while slowly bending your elbows to lift the dumbbells toward your shoulders.
Focus on contracting your biceps throughout the movement, avoiding swinging or using momentum from your body.
When the dumbbells reach shoulder height, pause for a brief moment to maximize muscle engagement.
Gradually lower the weights back down to the starting position in a controlled manner, fully extending your arms without locking the elbows.
Maintain steady breathing, exhaling as you lift the weights and inhaling as you lower them.
Keep your core engaged and shoulders relaxed to prevent strain and maintain proper posture during the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
At the peak of the curl, actively contract your biceps to maximize muscle engagement.
Slowly bring the dumbbells back down until your arms are completely straight, without locking the elbows.
Perform each repetition in a steady, controlled manner, avoiding any swinging or sudden movements that shift the focus away from the biceps.
How Not to Perform
Do not swing your arms or use your torso to lift the dumbbells, as this takes tension off the biceps and increases the risk of injury.
Avoid letting your elbows drift forward or outward; they should remain close to your sides throughout the movement.
Do not use weights that are too heavy, forcing you to jerk the dumbbells or compromise form.
Avoid locking your elbows at the bottom of the curl, which can put unnecessary stress on the joints.
Do not rush through repetitions; performing the exercise too quickly reduces muscle engagement and wastes effort.
Avoid shrugging your shoulders or hunching your back; keep your posture upright and core engaged.
Do not neglect the lowering phase; letting the dumbbells drop quickly wastes energy and decreases biceps activation.
Avoid gripping the dumbbells too loosely, which can cause slipping or reduce control during the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
