Seated Dumbbell Curl

Instructions

1. 01

   Sit on a bench with a dumbbell in each hand.

2. 02

   Let your arms hang at your sides with palms facing forward.

3. 03

   Curl both dumbbells toward your shoulders by flexing your biceps.

4. 04

   Squeeze at the top of the movement.

5. 05

   Lower the dumbbells with control.

6. 06

   Repeat for the desired number of reps.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.