Muscle Building: Compound Exercise - Curls: Seated Dumbell Curls

The basic purpose of the seated dumbell curl is to build size and mass in the biceps muscles. Sit on a bench with a back support, arms extended down and a dumbell in each hand. Start with your palms facing inward. Curl one arm (either one) towards your shoulder in an arc. While you are curling upward, your palm should twist so that it first faces out and then faces you at completion of the curl. During the motion, keep your upper arm and body as motionless as possible. There will be some movement, but avoid swinging the dumbell up. Make the biceps work. Lower the weight slowly and repeat the movement with the other arm.