DUMBBELL CURL SEATED – BICEP EXERCISES – VEDIO AND GUIDE

 

BENEFITS:

  • Dumbbell curl seated is one of the basic and excellent exercises that helps you to increase the size of the biceps. this exercise helps you in building great looking biceps.
  • When you performing dumbbell curl seated its target your biceps and forearms muscles, these are only two muscle when you lift the weight.
  • This exercise mainly targets the brachialis muscles that is outer biceps muscles and also targets the brachii muscles that is middle and inner head of the biceps.
  • This exercise is important because it strengthens and develops the biceps muscles.
  • Dumbbell curl seated can be performed as either a mass building and shaping the biceps.

 

TRAINER’S TIPS :

  1. Sit straight at the end of the flat bench with dumbbells in your hand to the sides of your body and your palms facing inwards, chest up and shoulder down. this is your starting position.
  2. Lift the dumbbells upward one by one in an arc towards your shoulder and elbows should be locked to your sides.
  3. At the top position, you have to squeeze your biceps tightly.
  4. Give a pause at the top for a second and then come back slowly to the starting position.
  5. When you curl the dumbbell don’t use your body weight and don’t go backward.
  6.  Most important thing is inhaling and then curl the dumbbells and exhale as you complete the movement.
  7.  Make sure that keep full control on the dumbbells at all the time.
  8. Choose a weight according to your self that is not too heavy or nor too much light that you don’t feel the movement.
  9. Please, remember that heavyweight doesn’t matter but have to do in proper and in the right way.
  10. Just do 1 – 2 sets of 10 – 15 reps, if you are a beginner.
  11. You can do 3 – 4 sets of 10 – 12 reps of heavyweight if your focus is mass gaining.
  12. If your focus is fat loss then you can do 4 – 5 sets of 18 – 20 reps of lightweight.

 

ALTERNATIVE OF THIS EXERCISE:

  1. Barbell curl
  2. EZ-bar curl
  3. Lying cable curl

A. IS YOUR INITIAL POSITION

B. IS YOUR FINAL POSITION ( perform the exercise one arm at a time )

 

 

DUMBBELL CURL SEATED

GO FULL RANGE 

GET FULL STRETCH

 

 

BICEP BRACHII

TARGETS YOUR BRACHII AND BRACHIALIS MUSCLES

 

 

Arm exercises

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