Build Bicep Strength with Seated Rotating Curl

Seated Rotating Curl

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders