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Seated Dumbbell Curls

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Purpose of Exercise:
TO BUILD, SHAPE, AND DEFINE THE BICEPS.

Doing a standard curl with dumbbells rather than a barbell means you will use slightly less weight, but the arms are left free to move through their natural range of motion and you can achieve an even greater degree of contraction. As with Barbell Curls, you can cheat a little with this exercise, but keep it to a minimum. (* Cheating Rules will be given in later updates)

Execution:
Sit on the end of a flat bench, or against the back support of an incline bench adjusted to an upright position, a dumbbell in each hand held straight down at arm’s length, palms turned toward your body.
Holding elbows steady as unmoving pivot joints, curl the weights forward and up, twisting your palms forward as you lift so that the thumbs turn to the outside and the palms are facing up.
Lift the weights as high as you can and then give an extra flex of the biceps to achieve maximum contraction.
Lower the dumbbells down through the same arc, resisting the weight all the way down, until your arms are fully extended, the biceps stretched as far as possible.

Note:
Twisting the wrists as you lift and lower the dumbbells causes a fuller contractions of the biceps and develops the inner biceps and separation between biceps and triceps.
You can also do this exercise standing instead of seated, which will allow you to use a little more weight, although the movement will not be as strict.

All Biceps Exercise

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