EXERCISE GUIDE
Seated Dumbbell Curl
Curl both dumbbells with palms forward and your back supported. Keep the upper arms near your sides and control the lift and lowering.
01Muscles used
Main muscles
- Biceps brachii
Assisting & stabilizing muscles
- Brachialis
- Brachioradialis
- Forearm muscles (grip and wrist stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Sit against a stable backrest with both feet on the floor. Brace gently and relax the shoulders.
- Wrap each hand and thumb around a handle. Lower the arms beside the body with palms forward and wrists aligned with the forearms.
- Exhale and bend both elbows smoothly. Keep the upper arms near your sides and stop while the back and feet remain steady.
- Inhale and lower slowly by extending the elbows. Return to the comfortable hanging position.
04Technique cues
- Keep the upper arms by your sides without lifting the shoulders forward, shrugging or rocking the torso.
- Maintain the grip and palm direction without bending the wrists backward or forward.
- Keep the back and feet steady and control both directions.
05Cautions
- Leave room for the arms and weights to clear the seat and legs.
- Do not force the elbows straight or bounce at the bottom.
- Stop for elbow, wrist or shoulder pain. Reduce the load or range if the body rocks. Put the weights down safely without standing abruptly while holding them.