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If you are looking for an easy yet effective way to build thick biceps, add the seated bicep curl into your biceps/arm day workout routine.

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SEATED DUMBBELL CURL BENEFITS:
  1. Incline dumbbell curls can help you build bigger biceps.
  2. Targets the long head of the biceps brachii muscle.
  3. Allows for a greater range of motion.
  4. Incline dumbbell curls are versatile.
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Video Source: ChadMollickdotcom

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  • Main Muscle Worked: Biceps
  • Secondary Muscles Worked: None
  • Type: Strength
  • Equipment: Dumbbells
  • Mechanics: Isolation
  • Force Type: Pull
  • Level: Beginner
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STEP BY STEP GUIDE:
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  1. Begin by grabbing a flat bench or adjustable bench and placing a set of dumbbells one each side of your foot. If you’re using an adjustable bench, adjust the back to a 90 degree angle.
  2. Sit on the end of the bench with your feet out in front of you and your knees together.
  3. Pick the dumbbells up off the floor and let them hang by your sides with your palms facing up.
  4. Bend the arms slightly to take up the tension in the biceps. This is the starting position for the exercise.
  5. Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible.
  6. Squeeze the biceps hard, and then slowly lower the weight back to the starting position.

REPEAT FOR DESIRED REPS

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