Isolation · Dumbbell · Learn first
Seated dumbbell curl
Sit upright against a vertical bench back, feet planted. Dumbbells at your sides, palms facing forward, elbows under the shoulders.
- 1Keep the back on the pad so the torso cannot swing.
- 2Curl toward the shoulders. The elbows stay at the ribs and the palms stay facing forward.
- 3Lower until the elbows are straight.
Easy to miss: Leaning off the pad, or turning the grip into a hammer curl.