Seated dumbbell curls are identical to standing dumbbell curls except you are seated while performing them. The seated position allows you to further isolate the biceps muscles and helps remove the tendency to use your back to lift the weight up. To make things harder and put even more focus on your biceps, keep your legs/knees close together while performing the exercise. Then, if you try to incorporate your back to help your biceps, you’ll have the tendency to tip over. I like to do these in alternating fashion (one rep/one arm back and forth), but you can also perform seated dumbbell curls using both arms at the same time or even unilaterally (finish all of your reps for one arm and then move on to the other one to finish your set).
Performance: Sit at the end of a flat or upright bench with your arms fully extended and a dumbbell in each hand (neutral grip). Slowly curl one (or both) of the weights upward toward your shoulder, supinating your wrist as you do so (your palm should be facing your shoulder at the top of each rep). After you fully contract the biceps, squeeze at the top, then slowly return the weight to the starting position, keeping tension on the biceps throughout. Focus on keeping your elbows and upper arms stationary throughout the exercise which will eliminate any unwanted help from other muscle groups (shoulders, etc.).
Muscle Emphasis: primary emphasis on the bicep, secondary stress on the brachialis and forearm flexors
|
