Seated Dumbbell Curls: Instructions to Perform With Proper Form

The seated dumbbell curl (SDC) is a timeless classic exercise for building upper body strength. From Ronnie Coleman to Arnold Schwarzenegger, this bicep-building movement has been used by world-class athletes and gym enthusiasts alike to increase muscle mass and get ripped arms. It can be done on its own or as part of a larger upper body workout, using the proper form to get the most out of each rep.

Sit on a bench with a pair of dumbbells resting on your thighs. Place the dumbbells in the proper starting position, gripping them with palms facing upward and elbows close to your body.
With an upright posture and keeping your elbows stationary, slowly lift the dumbbells in a controlled manner until they reach shoulder height.
At this point you will feel your biceps, brachialis, and brachioradialis muscles contracting as they pull the weight up.
Hold for a moment at the top of the curl and then slowly lower to your starting position with concentrated focus, making sure that form is maintained throughout the exercise.
To increase the intensity, change your grip by facing palms inward or outwards and ensure that you are lifting a weight heavy enough to challenge your muscles.
When performing SDC's, make sure to avoid swinging the weights up as this can strain your muscles and increase the risk of injury. Keep time under tension constant for maximum muscle growth.
Repeat for desired number of sets and reps, ensuring a full range of motion with each rep.
When finished, rest your arms and proceed to the next exercise in your workout routine.

Benefits

• Isolate and target biceps brachii – Seated dumbbell curls isolate the biceps brachii and allow for greater control of range of motion compared to cable curls.

• Increase upper body strength – With this exercise, you can increase your bench press or incline dumbbell press maximums as well as lat pulldown machine reps.

• Strengthen core and forearms – Preacher curl bench and seated hammer curls require a strong core to maintain posture and an equal distribution of force across the body.

• Build size and cut fat – Not only does it build upper body strength, but performing this exercise will also increase muscle fibers in your arms, chest, shoulders and triceps.

• Improve overall fitness – Seated hammer and dumbbell curls improve grip strength, boost your metabolism and help with weight loss.

• Perform anywhere – You don’t need a gym or any expensive equipment to perform this exercise; all you need is a pair of dumbbells and an incline bench.

Before you start performing any bicep related exercises, it is important to properly warm up your muscles and joints. Failing to do so can lead to uncomfortable and potentially dangerous injuries! To avoid this, perform a few simple stretches such as extending your arms out in front of you and rotating them at the shoulder joint or bending one arm behind your back and clasping your elbow with the other hand. You can also do a few dumbbell arm warm-up exercises such as straightening the arms out in front of you, palms facing down, before curling them up to the chest, repeating this motion 8-10 times to activate your muscles and joints.

Sports such as weightlifting and bodybuilding rely heavily on upper body strength, making this style of curls an important exercise for many athletes. SDC's can help improve overall upper body strength, increase muscle mass and build a strong core. By performing this exercise correctly with proper form, you will be able to effectively target the biceps brachii, the brachialis and brachioradialis muscles in your upper arms to build strength and muscle.

The SDC is one of the most iconic arm exercises out there, and for good reason. It’s a great way to target the bicep muscles, as well as giving a good workout to the triceps. By using variations of this exercise, however, you can take it one step further and really target the muscles you want to strengthen.

Take, for example, the Incline Dumbbell Curl. This variation sees you seated on an incline bench press and requires more concentration on your form – it works your biceps as well as your forearms and shoulders by having you curl the weights up with a neutral grip. The reverse dumbbell curl works on a similar principle, except in this version you’ll be facing away from the bench and working your biceps with an overhand grip. This variation also targets the brachialis muscles, giving you an all-around better workout.

If you’re looking for a more advanced move, try the Seated Hammer Curl. This one sees you working your biceps, triceps and forearms with a neutral grip while seated. The key to this move is to keep your upper arms stationary throughout – it’s definitely not as easy as it sounds!

For an even more intense workout, give the Concentration Curl a shot. You’ll be seated on the edge of a weight bench, with your elbow tucked in to your side and your feet planted firmly on the floor. From here, using just one dumbbell at a time, curl the weight up toward your head. Make sure you keep your upper arm stationary throughout for maximum effect!