This exercise involves sitting on a bench with a dumbbell in each hand and curling the weights up towards the shoulders, targeting the biceps muscles. It is a popular exercise for building arm strength and size.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps muscles, helping to increase arm strength and size
- Can be done with a variety of weights, making it accessible for beginners and advanced lifters
- Seated position helps to isolate the biceps and prevent cheating or swinging during the exercise
- Can be easily modified by changing grip or adding a twist at the top of the movement for added challenge
- Helps to improve grip strength and forearm muscles as well
How to perform
- Start by sitting on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing up and your arms extended down by your sides.
- Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary