All about the Seated Dumbbell Curl
(Biceps)
BENEFITS & MUSCLES WORKED: Biceps, Range of Motion, Longhead
START POSITION: Sit on a bench inclined at an angle of 45 – 60°. Pick up two dumbbells using a Supinated Grip (underhand) as shown. Feet flat on the ground and wider than shoulder width for stability. Looking straight ahead.
NOTES: To begin the Seated Dumbbell Curl, your arms should be almost fully extended, but not with a total lock on the elbow joints. Slightly roll back your shoulders and puff out your chest. Then start to curl up the weights alternating between each arm.
For optimal form, try to keep your head, neck, and shoulders still, and keep your upper arm perpendicular to the ground (i.e., vertical to the ground). Make sure your back is firmly planted against the inclined padded surface – down to the buttocks.
You can vary the Seated Dumbbell Curl by lifting both dumbbells in unison, instead of one at a time (alternating). Choose whichever technique suits you best.
An excellent exercise – especially when mixed with the other Bicep exercises in the Mojoh Method.