Seated Dumbbell Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Sit on a flat bench with a dumbbell in each hand, arms straight at your sides and palms forward. Elbows at your sides and still. Curl bending only the elbow to shoulder height, turning the wrist out at the top, and lower over three seconds to a full stretch. Seated you cannot use your hips for momentum, which is what makes it stricter than standing. The classic mistake is leaning your torso back on the last reps.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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