Seated Dumbbell Biceps CurlsRiley Daye
It’s always good to mix it up with your workouts. Adding variations of exercises helps stimulate maximum strength and muscle gains. Seated Dumbbell Biceps Curls are basic beginner level exercise for Biceps but they’re a great addition to a Back and Biceps workout for any fitness level.
1. Select the dumbbell weight you’re going to begin with and have a seat on a flat bench or adjustable bench. Note: using an adujustable bench with the back rest in the upright position will offer most stability for your upper body allowing you to concentrate (isolate) the biceps more. When using a flat bench without the back rest, you’ll be engaging your core muscles for stability.
2. With your lifting grips on, grab a dumbbell in each hand with a pronated grip (palms facing away from you.) Keep your arms and elbows close to your side. Abs tight. Shoulder blades pulled down and back.
3. Keeping your wrists in a neutral position (in line with your forearms) proceed to lift the weight up towards your shoulders. Pause and return to starting position. This is one rep.
– Don’t allow your shoulders to shrug forward or pull out of alignment. If you feel this happening try starting with a different weight.
– The purpose of this exercises is to allow you to isolate the movement to your biceps, so don’t use a jerking motion or “momentum” to lift the weight.
– Keep your head and neck in a neutral position looking straight forward at all times.
By simply changing your grip you can vary this basic exercise. For example you can try using a Neutral Grip (palms facing towards each other) and mimic a biceps hammer curl. You can also experiment with alternating each arm. When alternating arms you may find that you can actually “lift” a greater amount of weight, however you’re likely just engaging more muscle groups to complete the movement.