dumbbell seated bicep curl

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.

2. 2

   Keep your back straight and your elbows close to your torso.

3. 3

   Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.

4. 4

   Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.

5. 5

   Repeat for the desired number of repetitions.