Seated Dumbbell Curls

Performing a dumbbell curl in a seated position, preferably with a high bench support, will prevent you from using your legs and swinging momentum to lift the weights up, and as such should be used by beginners to adopt good technique and specific muscular strength.

START

MIDWAY

FINISH

Position yourself so that your back is pushed back into the chair, or if you have no rear support, aim to keep your back straight and abdominals firm to avoid leaning forward or swinging during the movement.

Begin with the weights down by your sides, or resting on your upper thighs, and smoothly lift the weights up towards your shoulders.

Focus on keeping your elbows tucked into your sides throughout the movement, keeping your head up and shoulders pulled back.

Numerous hand and lifting techniques can be used whilst in the seating position, however aim to feel at a comfortable height for whatever technique you decide to use; hammer - normal - reverse - cross body - single alternate arm - twin arm.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.