Build Bicep Strength with Seated Curls

Seated Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

While seated on a sturdy armless chair, hold dumbbells by your sides with palms facing away. Rest your elbows and upper arms against your torso. Curl the weights upward, contracting the biceps. Lower the dumbbells with control back to the starting position.

Common Mistakes

Ensure that only the forearms move; the upper arms should remain stationary against the torso. Avoid using back or shoulders to assist in the lift.

Breathing

Inhale as you lower the dumbbells; exhale as you curl them up. Repeat.

Muscle Focus

Primary Muscles

Biceps (Short Head)

Secondary Muscles

Biceps (Long Head), Brachialis, Forearm

Tertiary Muscles

Shoulders