Chair Seated Bicep Curl

Sitting Biceps Curl on a Chair

- A pair of light dumbbells or water bottles (optional for beginners)
1. Positioning:
- Sit on the edge of the chair with your feet flat on the ground, shoulder-width apart.
- Keep your back straight and your shoulders relaxed.
- Hold a dumbbell in each hand (if using), with your arms hanging down beside you and palms facing forward.

2. Starting Position:
- Ensure your elbows are close to your torso.
- Your forearms should be extended straight down towards the floor.

3. Movement:
- Slowly curl the weights (or your hands) up towards your shoulders by bending your elbows.
- Squeeze your biceps at the top of the movement.
- Pause for a moment at the top.

4. Lowering:
- Gradually lower the weights back to the starting position, fully extending your arms.
- Keep your movements controlled and avoid swinging your arms.

5. Repetitions:
- Perform 10 to 15 repetitions.
- Take a brief rest, then repeat for 2 to 3 sets.

6. Tips:
- Focus on your form to maximize effectiveness and minimize injury.
- If you do not have weights, you can perform the exercise with just your body weight.
- Ensure you breathe out while lifting and breathe in while lowering the weights.