Dumbbell Seated Bicep Curl

Setup

1. 01Sit on a bench with the back upright or supported.
2. 02Hold a dumbbell in each hand at the sides.
3. 03Turn the palms forward or start neutral to supinate.
4. 04Pin the elbows to the sides of the torso.

Execution

1. 01Curl both dumbbells up toward the shoulders.
2. 02Keep the elbows fixed at the ribs.
3. 03Squeeze the biceps at the top of the rep.
4. 04Lower under control to full arm extension.

Checkpoints

• -The back stays against the pad or upright throughout.
• -Elbows stay at the sides, not drifting forward.
• -Palms face up fully at the top of the curl.
• -The lowering takes as long as the lift.

Common mistakes

• -Rocking the torso to swing the weight up.
• -Letting the elbows float forward into a front raise.
• -Cutting the bottom range and keeping the elbows bent.
• -Rushing the eccentric and dropping the bells.