Seated Curls
Step by step
How to perform
- Keep your elbows close to your torso at all times, and maintain the upper arms stationary as you curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief moment as you squeeze your biceps.
- Gradually begin to lower the dumbbells back to the starting position, ensuring that your movements are controlled and not letting gravity do the work for you.
Overview
About this exercise
Seated Curls are an effective strength training exercise that primarily targets the biceps, promoting muscle growth and improving upper body strength. This exercise is suitable for beginners and experienced fitness enthusiasts alike, as it can be easily adjusted to individual fitness levels. Individuals may opt for Seated Curls to isolate and focus on their biceps, enhance muscle tone, and boost overall arm strength in a controlled and stable manner.
Coaching cues
Form tips
Avoid using momentum to lift the weights. Instead, use a slow and controlled motion, squeezing your biceps as you lift the weights. This helps to engage the muscles more effectively and reduces the risk of injury.
Make sure to fully extend your arms at the bottom of the movement and fully curl them at the top. Partial curls will not fully engage the biceps, reducing the effectiveness of the exercise.
Your elbows should remain stationary and close to your body throughout the exercise. If your elbows are moving, it means you're using your shoulders to lift the weight, not your biceps.
Use a weight that allows you to complete the desired
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