What muscles does the Seated Dumbbell Curl work?

The Seated Dumbbell Curl primarily works your Biceps. It also recruits your ramienny as secondary movers.

What equipment do I need for the Seated Dumbbell Curl?

You need Hantle, ławka to perform the Seated Dumbbell Curl.

How many sets and reps should I do for the Seated Dumbbell Curl?

A typical prescription for the Seated Dumbbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Seated Dumbbell Curl good for beginners?

Yes. The Seated Dumbbell Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Exercise library · Arms

Seated Dumbbell Curl.

Uginanie hantli w siadzie, które ogranicza zamach dla ścisłej pracy bicepsów.

PoczątkującyHantle, ławka

Liczby

Serie

3–4

Reps

10–15

Przerwa

45–75

Mięśnie

Primary

Biceps

Secondary

Ramienny

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Usiądź na ławce, trzymając hantle przy bokach.
Krok 02
Utrzymuj wyprostowane plecy i nieruchome łokcie.
Krok 03
Uginaj hantle w górę w stronę barków.
Krok 04
Napnij bicepsy na górze.
Krok 05
Opuść powoli do pełnego rozciągnięcia.
Krok 06
Powtarzaj z kontrolą.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Siad eliminuje napęd nóg i bioder.
Nie pozwól łokciom wysuwać się do przodu.
Kontroluj fazę opuszczania.

Common questions

Questions, answered.

What is the Seated Dumbbell Curl?: Uginanie hantli w siadzie, które ogranicza zamach dla ścisłej pracy bicepsów.
What muscles does the Seated Dumbbell Curl work?: The Seated Dumbbell Curl primarily works your Biceps. It also recruits your ramienny as secondary movers.
What equipment do I need for the Seated Dumbbell Curl?: You need Hantle, ławka to perform the Seated Dumbbell Curl.
How many sets and reps should I do for the Seated Dumbbell Curl?: A typical prescription for the Seated Dumbbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
Is the Seated Dumbbell Curl good for beginners?: Yes. The Seated Dumbbell Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.