seated dumbbell biceps curl

muscle used: biceps

how to do it:

Grab the appropriate dumbbells.
Sit on a seat or bench (flat or incline) with your feet flat on the floor and your arms extended at your sides.
Draw in the belly button and maintain proper posture throughout the entire exercise.
Curl your arms up towards your chest.
Hold then slowly return to the starting position.

how many to do:

general fitness improvement: lift enough to reach muscle fatigue with 12-25 reps. Complete 1-3 sets.
muscle gain: lift enough to reach muscle fatigue with 6-15 reps. Complete 1-3 sets.

did you know...?

the biceps muscle attaches to your shoulder and the lower bone of your arm.
your biceps assist in back exercises. To improve your biceps workout, occasionally workout your back before your biceps. This will tire out your back and reduce how much "help" they give your biceps. The result... you'll give your biceps a bigger challenge.

additional information:

To avoid reaching a plateau, change exercises every couple weeks. For other exercises and variations, ask a trainer in the club!

Our Personal Training staff can build a custom routine designed to help you reach your goals quickly and safely.

starting position

ending position

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.