Bicep curl, siddende
The seated bicep curl is a fundamental exercise that targets the biceps brachii, helping to build strength in the upper arms. By performing this exercise in a seated position, you minimize the involvement of other muscle groups, allowing for better isolation and focus on the biceps.
Sådan gør du
Sit on a flat bench with your feet planted firmly on the ground, about shoulder-width apart. Hold a dumbbell in each hand with your arms fully extended down at your sides, palms facing forward.
Sit upright with your back straight and shoulders back. Engage your core to maintain stability throughout the exercise.
Let your arms hang naturally with a slight bend in your elbows to avoid joint strain.
Exhale and slowly curl the dumbbells up towards your shoulders, focusing on contracting your biceps. Keep your upper arms stationary and close to your torso. Only your forearms should move.
Squeeze your biceps at the top of the movement. Ensure your wrists remain straight and do not bend.
Inhale and gradually lower the dumbbells back to the starting position with control.