Seated Dumbbell Curl

1.   Select a weight that you're able to use for six to ten reps with strict form.

2.  If possible, use an adjustable bench or seat with an upright back.

3.   If possible, face a mirror to assess and adjust your technique.

4.   Holding a dumbbell in each hand, position yourself on the seat.

5.   Keeping your torso upright and your back flush against the seat, curl (lift) the dumbbells slowly, keeping your shoulders and neck relaxed.

6.   Stop when your hands are level with the lowermost part of your chest. (If your upper arms start to move forward, you're lifting the weight too high).

7.   Lower the weight very slowly. Don't twist the dumbbells or bend your wrists.

8.   Repeat until you reach failure (you can't perform any more reps with strict form).

Other Key Points and Reminders

  Make sure your movements are always controlled — do not jerk or swing the weight up.
  Your arms must be fully extended before you begin to raise the weight.