Beginner
DUMBBELL SEATED BICEP CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
2
Step:2 Keep your back straight and your elbows close to your torso.
3
Step:3 Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
4
Step:4 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
