Seated Dumbbell Curl.

Make every rep count.

1. 01

   Set a flat or adjustable bench and place a pair of dumbbells at one end.

2. 02

   Sit tall on the edge of the bench with feet slightly in front, knees together, and your core braced.

3. 03

   Pick up the dumbbells and let them hang at your sides with palms facing forward/up. Keep your shoulders down and back.

4. 04

   Create tension by keeping a small bend in your elbows—this is your start position.

5. 05

   Keeping your back straight and elbows pinned to your sides (don’t let them drift forward), curl both dumbbells up under control as high as you can without swinging.

6. 06

   Pause at the top and squeeze your biceps, then lower slowly to the start position.

7. 07

   Repeat for your target reps, keeping the motion smooth and controlled throughout.