Seated Dumbbell Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: brachiallis, brachioradialis
How to perform?
Much like the Seated Alternating Dumbbell Curls, the Seated Dumbbell Curls are performed seated but instead of alternating between each hand, you perform the lifting using both hands at at the same time. It's a great exercise at effectively isolating the biceps without activating a lot of secondary muscles like the shoulders.
Steps to perform:
- Sit on a bench with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Keep your back straight, shoulders back, and feet flat on the floor.
- Exhale as you simultaneously curl both dumbbells towards your shoulders.
- Keep your elbows close to your body and wrists in a neutral position.
- Focus on contracting your biceps at the top of the movement.
- Inhale as you lower the dumbbells back down in a controlled manner.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationIncline Dumbbell Curls
isolationReverse Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationIncline Dumbbell Curls
isolationSpider Dumbbell Curls
isolationReverse Dumbbell Curls
isolation