How To Do Seated Dumbbell Curls Properly

Seated dumbbell curls, also known as the seated dumbbell bicep curl is an exercise that will increase the strength and size of your biceps and forearm, therefore giving you the coveted full arm look.

This exercise, as indicted in its name involves doing the curls while seated.

It is a variation of the standing dumbbell curl, whose seated movement serves to isolate the biceps through taking away 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 are using 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 in order to take the tension up the biceps. This is your starting position.

While maintain 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 allow your forearms to move.

Be careful not to allow the weights 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 flexing the elbow and connects your humerus to the short lower arm borne- radius.

DELTOIDS

This is the rounded muscle that appears to be 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 serves 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 serve to 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, running along your fore arm.

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

Biceps are a big part of the upper body. As so, better work out will lead to a collaboration in forearm supination, elbow flexion and shoulder stabilization.

Generally, stronger elbows will lead to 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 exercise is very simple and 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, while specifically targeting the outer heads of the biceps.

CHIN UPS

This alternative will hit your biceps, delts, lats and rhomboids. It is an effective move which when done correctly can also work your back.

SEATED DUMBBELL 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 are floating in front or behind your body, this is an indication 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.

In order to avoid this, maintain an upright back and tight core all through 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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