Seated dumbbell curls build, shape, and define the biceps.  Doing dumbbell curls seated means you'll have to use less weight,  however the arms are able to move through their natural range of motion and you can get a way better peak contraction. You can cheat a little with this exercise, but keep it to a minimum.

Implementation: (A) Sit on the end of a shoulder press bench, meaning its upright, take a dumbbell in each hand held at your side extended to arm's length, palms turned toward your body. (B) Keeping your elbows and unmoving, curl the weights forward and up, twisting your palms forward as you lift so that the thumbs turn to the outside and the palms are facing up and emphasize turning your pinky inward. Lift the weights as high as you can and then give an extra Hex of turn the biceps extra hard to get that really peaked contraction. Lower the dumbbells down through the same arc, resisting the weight all the way down, until your arms are fully extended, feeling the biceps get a fantastic stretch at the bottom. If you twist your wrists as you lift and lower the dumbbells you cause a fuller contraction of the biceps and develop the inner biceps and separation between biceps and triceps. For a variation you can do this exercise standing so you can use more weight, but the movement will not be as strict.

Exercise Slideshow



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