Set up for the seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle.

Sit on the end of the bench with your feet out in front of you and your knees together.

Pick the dumbbells up off the floor and let them hang by your sides with your palms facing up.

Bend the arms slightly to take up the tensionin the biceps. This is the starting position for the exercise.

Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible.

Squeeze the biceps hard, and then slowly lower the weight back to the starting position.

Repeat for desired reps.

Dumbbell Curl Tips:

Keep your elbows locked in at your sides.

Focus on only allowing your forearms to move.

Keep the rep timing slow and control the weight throughout the set - don't let the weight drop down quickly.