Arms
Seated W Curl
A seated variation of the dumbbell curl designed to emphasize the short head of the biceps through external rotation.
How to perform.
Follow the sequence — setup is half the lift.
Sit at the end of a flat bench with your feet firmly planted and your back straight.
Hold a dumbbell in each hand with your arms extended toward the floor and your palms rotated outward at a 45-degree angle.
Keep your elbows tucked tightly against your ribs to ensure the tension stays on the biceps.
Curl the weights toward your shoulders while maintaining the outward angle of your palms until your biceps are fully contracted.
Squeeze the muscles at the top of the movement for one second without letting your elbows drift forward.
Lower the dumbbells back to the starting position in a slow, controlled motion until your arms are fully extended.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the torso to create momentum to lift the weights.
- Allowing the elbows to flare away from the body during the ascent.
- Failing to reach full extension at the bottom of the rep.
- Rotating the wrists back to a neutral position mid-curl.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.