How to: Sitting Dumbbell Curls

Whether your goal is to build big, bulging arm muscles or to simply tone and shape your arms, sitting dumbbell biceps curls can help you achieve your goal. Biceps curls -- as the name implies -- primarily focus on your biceps, the muscles at the front of your upper arms. You have a choice when performing curls -- you can sit on a workout bench, at a preacher bench and even on an exercise ball.

Things You'll Need

  • Workout bench
  • Preacher bench
  • Exercise ball
Show More

Instructions

  1. Bench Curls or Exercise Ball Curls

    • 1

      Warm up your muscles with activities such as arm circles, jumping jacks or taking a slow jog. If the curls come late in your workout, you won’t need to warm up. Select a pair of dumbbells that you can comfortably work with to complete two to three sets of 10 to 12 reps.

    • 2

      Hold a dumbbell in each hand. Straddle a workout bench or sit square on the top of an exercise ball with your feet in front of the ball. Allow your arms to hang by your sides with your palms facing forward.

    • 3

      Exhale, bend your elbows and while keeping your upper arms still, pull the weights up to the front of your shoulders. Concentrate on keeping your back straight and avoid bending your wrists -- keep them in a neutral position.

    • 4

      Make a slight technique change to place even more emphasis your biceps. Instead of starting with your palms facing forward, have them face inward. Halfway through the curl turn your hands so your palms are facing up. At the top of the curl, move your elbows forward until your upper arms are parallel to the floor. Reverse your movement and repeat.

    Preacher Curls

    • 5

      Sit at a preacher bench and check the height of the seat. If necessary, adjust the seat up or down so the edge of the padded armrest is just under your armpits.

    • 6

      Grasp a dumbbell with your right hand. Sit at the machine and rest the back of your upper arm on the pad. Turn your hand so your palm faces up. While keeping your wrist in a neutral position, bend your elbow and pull the weight up to the front of your shoulder until your forearm is vertical. This is the starting position.

    • 7

      Inhale and slowly lower the weight until your arm is straight. Pause for a count of one, exhale and then raise the dumbbell to the starting position. Avoid rising up off the seat and keep your upper arm against the pad throughout the exercise. Perform one set of 10 to 12 reps and switch arms.