Seated dumbbell biceps curls

For the seated bicep curls exercise with a dumbbell, you will need a dumbbell bench or a chair. Sit on the front edge, with your feet placed on the floor in front of you. Ensure that your legs provide stable support, and you can position them either parallel in front of you or spread them to the side. Hold a dumbbell in each hand in a hammer grip. Keep your back upright with a slight arch, gaze forward, and muscles engaged.

Movement execution

Initiate the movement on one side by lifting the forearm upward and exhaling. Rotate your hand inward, so the outer surface faces forward. Your upper arm should remain stationary. Halt the movement at the top and slowly lower the arm, rotating the hand outward, so the back of the hand now faces to the side. Then, repeat the movement on the opposite side.

Additionally, you can also perform the bicep curls while sitting simultaneously. Lift both forearms upward while exhaling. During this movement, rotate both hands inward with the dumbbells. Stop at the top when the dumbbells are in front of your chest and then return to the starting position.

Stressed muscles and common mistakes

Further insights into the involved muscles and frequently made mistakes during the execution of bicep curls with the dumbbell while sitting can be found on the website dedicated to classic dumbbell bicep curls.

Alternative variants to biceps curls with the dumbbell while sitting

To add more diversity to your training, you can also explore similar exercises or further modifications of bicep curls with the dumbbell while sitting.