Seated Dumbbell Bicep Curl

How to Perform the Seated Dumbbell Bicep Curl

Sit on a flat or incline bench with your back against the pad and feet flat on the floor.
Hold a dumbbell in each hand at arm's length by your sides with palms facing forward (supinated grip).
Keep your elbows pinned to your sides and your upper arms stationary throughout the movement.
Curl the dumbbells upward simultaneously by flexing at the elbows, contracting the biceps.
Continue curling until the dumbbells reach shoulder level and your biceps are fully contracted.
Squeeze the biceps at the top for a one-second hold, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions, maintaining a controlled tempo and avoiding swinging.

Swinging the dumbbells using body momentum

Keep your back against the pad and only move your forearms; the seated position should help prevent this.

Not achieving full range of motion

Lower the dumbbells until your arms are fully extended at the bottom, and curl until fully contracted at the top.

Letting the elbows move forward during the curl

Keep your elbows fixed at your sides throughout the movement to maintain tension on the biceps.

●Try alternating arms for better focus on each bicep individually.
●Use a slight incline (30-45 degrees) to increase the stretch on the long head of the bicep.
●Supinate your wrist (turn your palm up) throughout the curl for maximum bicep activation.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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