How To: Seated Dumbbell Curls
The curl is one of the most popular exercises in existence, as everyone wants bigger guns and the movement is what can make that possible by way of it working the muscles of the upper arm. Different equipment can be used to perform a myriad of variations, one of which is the seated dumbbell curl.
Varying from standing dumbbell curls in the fact that seated dumbbell curls are performed sitting down rather than up on one’s feet, that key difference is what makes the seated dumbbell curl a potentially better choice than the standing version for someone looking for maximum gains. That’s because when seated, it’s not as easy for the legs and back to become involved in the lift and provide assistance that takes stress off the intended muscle.1Here’s a science experiment for you to do the next time you’re in the gym…
Perform as many seated dumbbell curls as you can. Once you reach failure, get up and switch to standing dumbbell curls. The ease in which you crank out additional reps during the second half of the circuit will not be the same were you to do the opposite, that of starting with standing dumbbell curls and then switching to seated dumbbell curls upon failure, as sitting down makes it so you’re not able to cheat as much with the use of your back and legs like I fucking told you!
And what happens when the difficulty of an exercise is reduced, such as when other muscles take over?
Yup, there’s less stimuli to prompt growth!
Seated dumbbell curls help eliminate that possibility by promoting better form that leads to greater isolation of the biceps, which can increase their size and strength.
INSTRUCTIONS
1). Grab a pair of dumbbells and sit down on a flat bench with your back straight, chest up, shoulders back, and legs close together with your arms holding the dumbbells down at your sides with your palms in neutral, or facing each other.
2). Brace your core, pin your elbows to the side of your body, and breathe out as you raise the dumbbells upwards by twisting your wrists as you simultaneously bend the elbows until your forearms are vertical and your palms are facing your chest.
3). At the top, twist the wrist of each arm so your pinkies are turning in the direction of your thumb and then squeeze the biceps for 1-2 seconds before lowering your arms to the starting position so your hand is once again in neutral.
4). Pause for 1-2 seconds then repeat.
NOTE (1): The only movement throughout the lift should take place at the elbow joint itself. If the elbows are not tucked and stationary but are instead allowed to move away from the body as you curl the dumbbells, then you’re using too much weight. The same goes for any action occurring in your shoulders or back! Except for your elbows moving at the joint, your body should remain completely still throughout the exercise.
NOTE (2): Once you become too fatigued to perform the exercise with both arms at the same, you may switch to performing the remaining reps and/or sets by alternating between arms for each rep, which means you’ll do one rep with the left arm and then another with the right arm, for example.
For a workout routine that possibly includes seated dumbbell curls, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE
Glossary: arms, bench, biceps, cheat, chest, dumbbell, exercise, exercise equipment, goal, gym, lifting form, muscle, reps, routine, workout
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