Seated Dumbbell Curls

Seated Dumbbell Curls Instruction

• Set the bench angle at 90-degrees.
• Be seated in a strong, athletic posture: chest up, core braced, and shoulders pinned back.
• Pick up the weights and let them hang at our sides with palms facing in.
• Neutral hand position.
• Begin to curl the weights up while rotating the palms so they are facing you at the top of the lift.
• The biceps and forearms are controlling the movement.
• AVOID shrugging your shoulders.
• After a brief pause, lower to the starting position.
• The eccentric portion is just as important as the concentric with arm development.
• Don't "drop" the weight from the top.

*Tips*

• Refrain from “swinging” the weight or leaning backwards.
• The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.