seated dumbbell curl
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.
SEATED DUMBBELL CURL BENEFITS:
- Incline dumbbell curls can help you build bigger biceps.
- Targets the long head of the biceps brachii muscle.
- Allows for a greater range of motion.
- Incline dumbbell curls are versatile.
Video Source: ChadMollickdotcom
- Main Muscle Worked: Biceps
- Secondary Muscles Worked: None
- Type: Strength
- Equipment: Dumbbells
- Mechanics: Isolation
- Force Type: Pull
- Level: Beginner
STEP BY STEP GUIDE:
- 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.
- Sit on the end of the bench with your feet out in front of you and your knees together.
- Pick the dumbbells up off the floor and let them hang by your sides with your palms facing up.
- Bend the arms slightly to take up the tension in the biceps. This is the starting position for the exercise.
- Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible.
- Squeeze the biceps hard, and then slowly lower the weight back to the starting position.
REPEAT FOR DESIRED REPS