Seated Dumbbell Curl

Instructions

1. 1.Set up an incline bench at an upright angle. Sit down with a dumbbell in each arm and palms facing into your body in a overhand grip. This is your starting position.
2. 2.Keeping your elbows fixed, slowly curl up the dumbbells, twisting your palms as you do so, until they are facing upwards.
3. 3.Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.
4. 4.Repeat for as many repetitions as required.

Tips

• Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
• Perform the reps slowly and in a controlled manner.
• Remember to keep your elbows stationary.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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