Seated Rotating Curl
This biceps exercise mainly works your biceps, with help from your brachialis and forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Rotating Curl
Sit with a straight back on a sturdy armless chair. Start with a dumbbell in each hand, palms facing in at your sides. Curl one dumbbell, rotating your wrist so the palm faces your shoulder at the top. Lower it back down, rotating the wrist back to the starting position. Repeat on the other side.
Common mistakes
Avoid swinging the dumbbell or leaning to the side.
Breathing
Exhale while curling, inhale as you lower.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm
Tertiary Muscles
Shoulders
