Dumbbell Seated Bicep Curls
The Power Body Weight Training Handbook
Dumbbell Seated Bicep Curls
Position 1
Position 2 Page | 1
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
The Power Body Weight Training Handbook
Dumbbell Seated Bicep Curls Muscles Worked: Biceps Choose a bench, particularly best is a reclining bench that you can recline slightly in while seated. Choose a heavy enough weight to challenge yourself throughout each set with perfect form. Dumbbell Seated Bicep Curls Sequence: 1) Sit and recline, holding dumbbells in hands with arms extended down at sides, palms facing up, (Position 1.) 2) Rotate shoulders heads back and squeeze shoulder blades together and hold them together there throughout entire set. 3) Contract the biceps muscles right as you begin this lift, lift up slowly and squeeze all the way up towards your shoulders (Position 2.) 4) Keep contracting and slowly lower the weights down until arms are open and extend back down to starting Position 1. Success Tip: As always, keep your abs in TIGHT and collarbone lifted! This exercise will define the line between biceps and shoulders which = sexy, feel good arms!
Page | 2
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
Dumbbell Seated Bicep Curls
Position 1
Position 2 Page | 1
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
The Power Body Weight Training Handbook
Dumbbell Seated Bicep Curls Muscles Worked: Biceps Choose a bench, particularly best is a reclining bench that you can recline slightly in while seated. Choose a heavy enough weight to challenge yourself throughout each set with perfect form. Dumbbell Seated Bicep Curls Sequence: 1) Sit and recline, holding dumbbells in hands with arms extended down at sides, palms facing up, (Position 1.) 2) Rotate shoulders heads back and squeeze shoulder blades together and hold them together there throughout entire set. 3) Contract the biceps muscles right as you begin this lift, lift up slowly and squeeze all the way up towards your shoulders (Position 2.) 4) Keep contracting and slowly lower the weights down until arms are open and extend back down to starting Position 1. Success Tip: As always, keep your abs in TIGHT and collarbone lifted! This exercise will define the line between biceps and shoulders which = sexy, feel good arms!
Page | 2
©2013 Michelle Van Otten | All Rights Reserved. Personal Use Only. http://thedailypowersystem.tv
