The seated bicep curl is a variation of the conventional bicep curl exercise. If your aim is to increase the strength and size of your forearm and biceps, then look no further.
The seated position involved in this routine will help in isolating your biceps further by taking away assistance from other muscle groups such as legs and back.
This classic exercise can also be done anywhere. If you cannot access a bench, feel free to use a chair instead.
Read on for more pointers on this great exercise that will help tighten that upper arm flab you are always worried about.
HOW TO DO SEATED BICEP CURL PROPERLY
Begin this exercise by seating on a bench, and holding one dumbbell in each hand at arm’s length. Your elbow should be close to your torso.
Rotate the palm of your hands so that they are both facing your torso. This is your starting position.
While holding your upper arm in one place, proceed to curl the weights. Once the dumbbells pass your thighs, start twisting your wrists.
This is to enable the palms of your hands to face each other at the end of the movement. Additionally, ensure that you contract your biceps as you breathe out and that only your forearms are moving through-out.
Continue this movement until both your biceps are fully contracted and the dumbbells are at shoulder-level.
Once they are fully contracted at the shoulder-level position, hold for a count before beginning the downward movement.
As you breath in, slowly begin to lower the dumbbells back to the starting position, while rotating your wrists back to the original neutral grip.
This is one repetition. Repeat for the desired number of rep.
SEATED BICEP CURL TIPS TO CONSIDER
Always ensure that you squeeze your biceps at the top of the lift. This is because squeezing them engages them more, leading to proper work and great results in the end.
While performing the downward movement, ensure that you lower the weight all the way until your arms are fully extended. This will prevent cheat reps will render this exercise ineffective.
Always maintain a controlled pace throughout this routine in order to hit the target muscles well.
SEATED BICEP CURL MUSCLES WORKED
Your biceps brachii is the primary mover during this routine. However, this exercise also works other muscles in the upper and lower arm.
Your biceps brachii is attached to your shoulder blade in two places hence its name- biceps, meaning two heads.
It runs along your upper arm bone, that is, the humerus and is inserted to your lower arm bone by a tendon.
When this muscle contracts, it pulls your forearm up with your arm bending at the elbow. Inasmuch as it is the main mover during this exercise, it is far from the only muscle at work during the curls.
BRACHIALIS AND BRACHIORADIALIS
Your brachialis muscle is located under the biceps brachii and connects your humerus to your ulna. It also serves to flex your elbow.
On the other hand, your brachioradialis muscle serves to assist your brachialis muscle with the flexing of your elbow. It connects your humerus to your radius.
Commonly known as delts, this is the muscle that curves around the outer part of your shoulder and upper arm.
This muscle forms a triangle with its outer parts connecting to your scapula and clavicle before going down to your humerus bone.
This muscle is responsible for several motions. In this case, if you are not strictly isolating your elbow joint during the curls, it brings forward your upper arm.
WRIST EXTENSOR MUSCLES
Several extensor muscles run along your forearm and connects your humerus to your hand through your wrist.
Among these muscles are: capri ulnaris, digiti minimi, the digitorum and the indicis among others.
WRIST FLEXOR MUSCLES
These muscles help to reduce the angle between a pair of bones. The ones used in the curls connect your elbow to your hand and run down your forearm.
Both the wrist flexor muscles and wrist extensor muscles work hand in hand without causing movement at the joints. This will help to hold your wrist stable as you curl the weights.
SEATED BICEP CURL BENEFITS
Seated bicep curls work your biceps at the front of your upper arm and the muscle of the lower arm (brachialis and brachioradialis)
These muscles come in handy in day-to-day activities such as picking something up from the floor.
Performing the seated bicep curl while seated also builds strength in your upper arm and this will enable you to learn how to use them correctly, bracing with your core muscles.
SEATED BICEP CURL ALTERNATIVES
DECLINE HUMMER CURL
This alternative develops the size and strength of your biceps. Its inclined position will allow for more isolation and emphasis on the upper parts of the biceps.
STANDING BICEP CURL
This alternative is traditional bodybuilding that aims to develop density and strength throughout the biceps. One major tip is to always perform it in a slow and controlled motion.
COMMON SEATED BICEP CURL MISTAKES TO AVOID
Avoid working one arm more than the other. Balance both your biceps and triceps as failure to do this will be putting you at risk of elbow injuries and strain.
Avoid bending your wrist as this could lead to a strain, making your arms not work out as effectively as they should and could also cause injuries.
Avoid rocking any part of your body whatsoever If you find any of your body parts moving during this routine, cut back on the weight that you are using until you can perform the exercise in the right form.
Arm exercises such as the seated bicep curl are more effective when you practice proper breathing. Exhale during the most difficult parts of the exercise and inhale as you begin to exert again.