Part of the
You Can Learn Weightlifting series.
By Ken Brown
Updated: August 17, 2005
The Seated Curl with Dumbbell
helps you target the biceps. This high intensity big bicep workout will help
you to develop massive biceps.
This exercise will help you focus your bicep workout and by sitting, you reduce
the chance that you will swing your body as you might with cheater curls. You
should breathe out as you raise the dumbbell toward your body.
You can choose to do this bicep exercise with one dumbbell or alternating with
two dumbbells. I prefer to use one and to focus on exhausting that arm. But
some people like to use the alternating seated curl just to provide a change of
pace in their workout.
Now you notice that I have placed my elbow on my leg. You can also do the
exercise without putting your elbow on your leg. In which case you can actually
use two dumbbells simultaneously and lift them like the cheater curls. But
placing your elbow on your leg helps you focus your power and strength on your
Include the seated curls with dumbbell workout in your weekly routine, to help build
huge biceps. Breathe out when lifting the weights toward your body and
breathe in when the weight is going down. The downward swing of the weight
should be slow and controlled. You build larger bicep muscle on the downward
As always, if you haven't exercised in a long time or you
have long standing medical problems, be sure and see a doctor before starting
this or any exercise routine.