Dumbbell Seated Curl

Setup

1. 01Sit on a flat bench or upright-seat bench with a dumbbell in each hand.
2. 02Let the arms hang at your sides with palms facing forward.
3. 03Plant both feet and sit tall with the chest up.
4. 04Pin the elbows lightly against the sides of the torso.

Execution

1. 01Curl both dumbbells up by flexing the elbows, keeping the upper arms still.
2. 02Squeeze the biceps hard as the dumbbells approach the front of the shoulders.
3. 03Lower under control through the full range until the elbows are straight.
4. 04Repeat without letting the torso rock forward or back.

Checkpoints

• -Elbows stay under the shoulders, not drifting forward.
• -Torso remains upright and still for every rep.
• -Palms stay supinated through the top of the curl.
• -The bottom position reaches a genuine full extension.

Common mistakes

• -Leaning back to finish heavy reps.
• -Shortening the bottom of the range to keep constant momentum.
• -Shrugging the shoulders up as the weight rises.
• -Letting the wrists break backward under load.