Sit on the bench holding a dumbbell in each hand. With your palms facing eachother, curl each arm one at a time by rotating your wrist so that your palm is facing in at the top of the movement. Pause briefly at the top, squeeze your bicep and then return the weight to the starting position. Alternate between arms until you reach muscular failure.
Do not use jerky motions or momentum to lift the weights. Allow your body to move naturally, but keep the weights under control at all times. Also try not to curl the weight too high to the point where tension leaves your bicep.
Start Position - Seated Dumbbell Curls Exercise
Finish Position - Seated Dumbbell Curls Exercise
Seated Dumbbell Curls Exercise Video
Critical Dumbbell Routines
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"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle, Lose Weight, or Just Get Yourself in Better Physical Shape... WITHOUT the Hassles, and Expenses of Health Clubs"