Seated Dumbell Curls

Primary Muscle :Biceps

Secondary Muscles:Shoulders, Traps

Equipment:Dumbells, Flat Bench

Movement type:Isolation

Execution:

Sit on the bench holding a dumbbell in each hand, feet firmly planted on the ground. With your palms facing one another, curl each arm one at a time and rotate your wrist so that your palm is facing up at the top of the movement. Pause briefly, squeezing your bicep at the top, then slowly lower the weight to the starting position. Alternate between arms until you reach the desired number of repetitions. Take care not to let momentum move the weights, keep constant tension the target muscle throughout.

Starting Position



Finishing Position



Exercise Video

Seated Dumbell Curls

body weight raw squat on to a 12–16-inch box, or pull 5 times your body weight off the floor, you don’t need advanced or “cutting edge” training techniques.I first came across this approach in an article Tony wrote years back titled, “The Rule of 90%.I’ve also morphed it a bit and have come up with some other versions: 70% X 4 75% X 4 80% X 4 85% X 4 or 75% X 3 80% X 3 85% X 3 90% X 3 I also use the original protocol, but I keep the weights the same for the first 3 sets and only add weight to the top set from Seated Dumbell Curls the leg flexed.DT: The metal black ones because they are stiff as hell, and you don't need to pull them too tight.Make sure the lifter of someone else holds the wrap tight to the shin as you pull the first wrap.DT: I like right at the knee cap and up my mid thigh.

Seated Dumbell Curls using your glutes to their fullest potential.One last suggestion—in order to preserve all of your hard work, it might be a good idea to train your abs standing up or with Janda sit-ups to exclude hip flexor involvement.Reading about what to do isn’t enough.The tight area will strain with little or no muscle contraction.Similarly, you could try performing a single body weight pistol Seated Dumbell Curls movements.The more you can control the muscle, the more growth will occur.After the five “speed reps,” do another 5–10 slow and controlled reps.Instead of doing regular body weight squats, do step-ups or pistols.If you don’t try to progress in these exercises, you will never stimulate muscle

Seated Dumbell Curls