Seated Dumbbell Biceps Curl on a Flat Bench

Differentiation: Mechanics

This variation of a Seated Bicep Curl is unique. Here is how: you sit and curl both dumbbells simultaneously, | instead of alternating between your left and right arms. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps. You rotate your hands 90 degreees as you lift the dumbbells.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain two dumbbells.

4) Rest the dumbbells on or near your thighs until ready to begin.

5) Place your feet on the floor, shoulder-width apart.

6) Hold the dumbbells at your sides - with your palms facing your hips.

7) Plant your elbows at the sides of your torso.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the dumbbells up towards your shoulder.

3) Twist the dumbbells as you curl so that when your biceps are fully contracted your palms are facing up.

4) ...until the dumbbells reach shoulder level.

5) Hold the contraction for a count of one second.

6) Inhale while slowly lowering the dumbbells simultaneously to your hips - while twisting the wrists back so that your palms are facing your body.

7) Repeat reps for a full set.

8) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows close to the sides of your body.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Rotating the dumbbell should be one fluid motion of rotation when curling the dumbbell.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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