How to Perform the Perfect Seated Dumbbell Curl (Complete Guide)

Master the Seated Dumbbell Curl Technique

The seated dumbbell curl isolates the biceps by eliminating body movement, making it the perfect exercise for focusing on form, contraction, and maximizing muscle engagement. Using the right form helps avoid cheating and promotes controlled muscle growth.

Step-by-Step Form Guide

1.Setup Position: Sit on a bench with your back straight, holding a dumbbell in each hand, arms fully extended, and palms facing forward.
2.Curl the Weights: Slowly curl both dumbbells upward while keeping your elbows locked at your sides.
3.Squeeze at the Top: When your forearms are nearly vertical, squeeze your biceps for a brief second.
4.Lower the Weights: Lower the dumbbells slowly and under control back to the starting position, resisting gravity.
5.Breathing: Exhale while curling the weights up, and inhale while lowering them.

Common Mistakes to Avoid

1.Using momentum to swing the dumbbells up, rather than relying on bicep strength.
2.Letting the elbows move away from the sides, which reduces the focus on the biceps.
3.Curling the weights too quickly and sacrificing control.
4.Lifting weights that are too heavy, resulting in poor form and potential injury.
5.Not fully extending the arms at the bottom of the movement.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Ensures proper elbow positioning to maximize bicep activation.
2.Helps maintain control during both the lifting and lowering phases.
3.Provides guidance on optimizing tempo for muscle tension.
4.Improves form to avoid excessive swinging and risk of injury.
5.Tracks progress for muscle-building consistency.

Master the Seated Dumbbell Curl Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching