How to do a seated one-arm dumbbell curl

Seated one-arm dumbbell curl is generally used to train the biceps. It is also a very convenient and fast exercise method that can help exercise the body well. However, when doing it, you must pay attention to the standard and standardized movements, otherwise there will be no effect. First of all, the seated dumbbell one-arm curl requires a stool. You can buy a special stool for exercise. Make sure your body is leaning forward, and your elbow holding the dumbbell should be at the inner third of your thigh.

1. Warm up and relax, stand naturally with your feet shoulder-width apart, put your hands on both sides, and relax your chest.

2. Jump up slightly, stretch your feet to twice shoulder width, and raise your hands above your head.

3. Sit on a bench with your feet apart, lean forward, grab the dumbbell with one arm, and place the other hand on your knee to stabilize your body.

4. Curl the dumbbells toward your shoulders. After returning to the original position, bend your elbows slightly and do not swing your body during the movement.

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Precautions

Keep your knees slightly bent to avoid straightening them and causing damage to the knee joints.

Lift the dumbbells as high and close to your body as possible, making the arc of movement as close to 180 degrees as possible.

In addition, pay attention to maintaining a forty-five-degree angle between the forearm and thigh. When practicing again, it is usually necessary to bend your forearm directly. Of course, you can also do this. Bend and rotate your wrist until you reach the appropriate contraction angle. Note that it is better to listen to the song for one or two seconds at this time, and then you can control it to return to the original state.