Seated Dumbbell Curls
Overview
This exercise focuses on your biceps, specifically the long head of your biceps. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside.
The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm palm up.
Instructions
To begin, sit down at the end of the bench, feet planted firmly on the ground, back straight, shoulder back. Leave your hands in the neutral position.
Exhale as your curl upwards, turning your wrists upwards. Inhale as you return to your starting position. You can do both at the same time or alternate, if you prefer.
Tips
A common mistake is to bend your wrist while curling. Be sure to keep your wrist straight. If your wrist bends, it means your weight is heavy. Your forearm muscles are secondary in this exercise.
Choose a weight that allows you to do 15-20 reps for three sets.
Seated curls are a simple, straight-forward exercise to add to your repertoire of bicep workouts. Thanks for watching!
