Seated Dumbbell Curls

Seated Dumbbell Curls are both a super biceps builder and a biceps shaper. I like them because you can challenge yourself under the weight while maintaining focus and control. Start by sitting on the edge of a bench with your knees togehter. Grip the dumbbells at the bottom so that there’s more space between your thumb and the top of the dumbbell. This grip will shift that weight differential and create a supination with your wrists, which emphasizes the biceps peak. As you curl the dumbbells up be sure that you turn them horizontal and not like a hammer curl. Come all the way up and squeeze at the top to create a peak contraction, lower with control and repeat. For the variations and exact form, watch the video. For more check out GoliathPlan.com to see the entire 10-week nutrition and training plan.