How to do a dumbbell seated curl

Setup:

1. Seated position: Sit on a bench with your feet flat on the floor, shoulder-width apart.
2. Dumbbell grip: Grab a dumbbell in each hand with an underhand grip (palms facing up), and let your arms hang by your sides.

The Lift:

1. Initiate the curl: Keep your elbows close to your sides, then curl both dumbbells upwards towards your shoulders simultaneously.
2. Squeeze at the top: At the top of the movement, contract your biceps forcefully and hold for a brief moment.
3. Controlled descent: Slowly lower the dumbbells back to the starting position in a controlled manner. Don't let the weights drop quickly.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Focus on the bicep: Concentrate on the feeling of your biceps contracting throughout the movement for maximum activation.
• Full range of motion: Fully extend your arms at the bottom of each rep for maximum bicep stretch.
• Minimize torso movement: Keep your upper body stable and core engaged to truly isolate the biceps.

Variations:

• Alternating dumbbell curls: Alternate the curl on each arm for continuous tension on the biceps.
• Hammer curls: Use a neutral grip (palms facing each other) for a slightly different emphasis on the biceps and forearms.