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Seated Dumbbell Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Seated Dumbbell Curl - Exercise Guide

Step 1

Hold a dumbbell in each hand with a neural grip.

Step 2

Sit on a flat bench (preferably with back support) with your arms extended downwards. Keep your elbows close to your upper body. Your palms should be facing each other. Your upper arms should be stationary and only your forearms should move all throughout this exercise. This is your starting position.

Step 3

Curl the dumbbells up. Continue until they’re at shoulder level and your biceps are fully contracted. Rotate your wrists inward as you do this so that your palms face you once at the top. Exhale as you execute this movement.

Step 4

Pause for a moment and squeeze your biceps.

Step 5

Slowly lower the dumbbells until you’re back to your starting position. Rotate your wrists outwards as you do this so that your palms face each other once at the bottom. Inhale as you execute this movement.

Step 6

Repeat until the recommended amount of repetitions is achieved.


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