Hand curls with dumbbell Sitting

Muscle

Arms

Equipment

Dumbbells

Measured in

Reps

How to do it

For this exercise, you will need a bench or a narrow chair. If you want to increase the difficulty, use a chair with a vertical backrest. Start by raising the dumbbells toward your shoulders. Ensure that your upper arms remain stationary. As you approach your shoulders, rotate your forearms so that your palms face your shoulders. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold this contracted position for a second, focusing on squeezing the muscles. Slowly and gradually, begin to lower the dumbbells back to the starting position. You can alternate bending your arms or perform the exercise with both arms simultaneously.