Seated W Curl Guide: Build Bicep Peak and Width
Master the Seated W Curl to isolate the bicep short head. Follow our expert instructions for better arm gains and improved bicep width.
How to Perform
- 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
- 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
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms