Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
To perform the seated dumbbell curl, position yourself at the end of a bench with a pair of dumbbells on the opposite end. Sit with your legs extended and palms facing upwards, holding the weights. Begin with a slight bend in your arms to engage the biceps, then lift the dumbbells by flexing your forearms. Slowly lower the weights back to the initial position under control to complete the movement.
Maintain a stable upper body by keeping your elbows close to your sides throughout the exercise. Isolate the biceps muscle by ensuring only your forearms are moving during the curl. Control the weight’s descent; avoid letting it drop rapidly. Perform the movement deliberately, focusing on a slow and measured tempo. Engage your biceps at the peak contraction to maximize muscle activation. Ensure your back remains straight and supported against the bench.
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