Exercise
DUMBBELL ONE-ARM SEATED CURL
Stand
Squat
Form cues
Sit upright on a flat bench with feet flat on the floor, back straight.
Hold one dumbbell with a supinated (palms up) grip, arm fully extended at your side.
Curl the dumbbell toward your shoulder, keeping the upper arm stationary.
Supinate fully at the top for maximum bicep contraction.
Lower slowly to full extension before the next rep.
Instructions
Step-by-step technique
Sit on a flat bench with feet flat on the floor and your back straight. Hold a single dumbbell in one hand with an underhand (supinated) grip, arm extended at your side.
Curl the dumbbell upward toward your shoulder by flexing the elbow, keeping the upper arm pressed against your side. Fully supinate the wrist at the top.
Lower the dumbbell back to a full extension with control. Complete all reps on one arm, then switch.