Seated dumbbell curls, also known as the seated dumbbell bicep curl, increase the strength and size of your biceps and forearm, giving you the coveted full-arm look.
This exercise, as indicated in its name, involves doing the curls while seated.
It is a variation of the standing dumbbell curl, whose seated movement isolates the biceps by removing help from other muscle groups such as the back and legs.
This article will teach you everything you need to know about this great strength training exercise, including its proper form and common mistakes to avoid, its benefits, and alternatives.
HOW TO DO SEATED DUMBBELL CURLS PROPERLY
Below is a step-by-step guide on how to do this exercise in the proper form for maximum effectiveness.
Start setting up for this exercise by grabbing either a flat or an adjustable bench and proceeding to place one dumbbell at each end.
If you use the adjustable bench, ensure you first adjust it to 90 degrees before starting.
With your feet out on the front and together, sit on the bench and ensure your knees are also together.
Pick the dumbbells each in one hand and let the hang from both sides. Ensure that your arms are facing up as you do this.
Slightly bend your arms to take the tension up the biceps. This is your starting position.
While maintaining a straight back and your elbows tucked in the sides, slowly and in controlled movements, curl the dumbbells up as far as you can.
Squeeze your biceps hard at the top of this movement and slowly lower the weights back to the starting position. This is one rep. Repeat for the required number of reps.
SEATED DUMBBELL CURLS TIPS TO CONSIDER
Ensure your elbows are locked on your sides throughout this routine.
While curling only allows your forearms to move.
Be careful not to allow the weights to drop down.
SEATED DUMBBELL CURLS MUSCLE WORKED
The following are the muscles that get hit by this incredible isolation exercise.
BICEPS BRACHII
This is the main muscle that is worked during this exercise. When this muscle contracts, your forearm is pulled up, and your arm will bend at the elbow.
It follows down along your humerus and is inserted to your radius by a tendon. Although this is the main muscle that is worked during the seated dumbbell curls, it is far from being the only muscle worked.
BRACHIALIS AND BRACHIORADIALIS
The brachialis muscles are located under the biceps brachii muscle and is the long muscle group that is responsible for flexing your elbow.
Your brachioradialis muscle on the other hand helps the brachialis in flex the elbow and connects your humerus to the short lower arm bone- radius.
DELTOIDS
This is the rounded muscle that appears curved on the outer part of your shoulder and upper arm.
This muscle is always responsible for various arm movements which in this case include: helping to curl your upper arm forward if you are not curling the elbow joint during the curls.
WRIST EXTENSOR MUSCLES
These are various extensor muscles that run along your forearm and serve to connect your humerus to your hand through your wrist.
Some of them include capri ulnaris, digiti minimi, digitorium and indicis.
WRIST FLEXOR MUSCLES
These muscles reduce the angle between two pairs of bones in your body.
The wrist flexor muscles that are involved in the seated dumbbell curls are responsible for connecting your elbow to your hand, and running along your forearm.
SEATED DUMBBELL CURLS BENEFITS
ISOLATION
As mentioned before, the seated dumbbell curls is an effective single-joint move isolation exercise that helps to isolate the biceps.
HYPERTROPHY
This exercise will lead to better-looking and fuller biceps.
INCREASED STRENGTH
This exercise will help to increase the strength of your biceps and in turn, lead to better athletic performances and day-to-day life activities such as picking up things from the floor and carrying around heavy objects.
HEALTHIER UPPER BODY
The biceps are a big part of the upper body. Better workouts will lead to collaboration in forearm supination, elbow flexion and shoulder stabilization.
Generally, stronger elbows will lead to an improved and healthy upper body.
IMPROVED AESTHETICS
As mentioned earlier in this article, the seated dumbbell curls will lead to beautiful arms, which eventually will result in to a great physique.
SIMPLE
This simple exercise can accommodate even the lowest level of expertise as you will only require a bench and a pair of dumbbells.
SEATED DUMBBELL CURLS ALTERNATIVES
HUMMER CURLS
This is a great alternative to strengthen the biceps and forearms, specifically targeting the biceps’ outer heads.
CHIN-UPS
This alternative will hit your biceps, delts, lats and rhomboids. It is a practical move that when done correctly, can also work your back.
SEATED DUMBBELL CURLS COMMON MISTAKES TO AVOID
GOING TOO FAST
Avoid going too fast as you curl, as this will distribute the weight of the dumbbells to other parts of the body, hence making the exercise ineffective.
WEAK GRIP
Avoid using a loose grip as this might lead to the weights dropping and causing injuries to your thighs.
POOR ELBOW POSITION
Your shoulders should remain closer to the side of your body while only the lower arm should move. This position should be maintained throughout the routine.
If you notice that your elbows are moving from this position or floating in front or behind your body, this indicates you are probably lifting too much.
USING MOMENTUM
Using momentum while curling will recruit other muscles in this exercise, hence the feeling that you are swinging or twisting.
To avoid this, maintain an upright back and tight core throughout the exercise.
TAKE AWAY
You might feel some burning and extreme fatigue after the seated dumbbell curls in your forearm and bicep muscles. Don’t worry as this happens to get your muscles to grow and strengthen.
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