seated dumbbell curls

Seated dumbbell curls is a popular strength training exercise that primarily targets the biceps, but also engages the forearms and shoulders. To perform this exercise, sit with your back straight on a bench or chair with dumbbells held in both hands, palms facing upwards, and arms extended down the sides of the body. Slowly curl the weights towards the shoulders, rotating the wrists so that the palms face the shoulders, squeezing the biceps at the top of the movement, and then lowering the weights back down to the starting position. It is crucial to perform the movements in a controlled manner to avoid swinging or locking the elbows. The exercise can be performed with both arms at the same time or one arm at a time, alternating between each set. Varying the weights, reps, and sets can help progress towards building bigger and stronger biceps.