How To Do Bicep Curls While Sitting?

If you want to get great bicep curls while sitting without having to go through the trouble of standing up and using weights, then you should try this exercise.

How To Do Bicep Curls While Sitting

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How To Do Bicep Curls While Sitting

If you’re looking to add some muscle mass to your arms, then sitting curls are an ideal exercise for you. All you need is a bench and some weights. Here’s how to do them: Place the bench in your workout space and position your hands at the edge of the bench, resting your elbows on top.

curl the dumbbells or resistance band around your forearms, holding for to repetitions. Once you’ve completed the set, rest for a few seconds before repeating the process.

Place A Bench In Your Workout Space

When it comes to a great workout, nothing beats the satisfaction of seeing results from your efforts in person. That’s why placing a bench in your workout space is a must for those looking to see their bicep curls and other arm exercises in action.

A bench not only makes it easier to do arm exercises, but it also provides stability when working out your back and abdominal muscles. Not all benches are created equal, so be sure to find one that will support your weight and give you the desired results.

For an added benefit, place some weights or resistance bands next to the bench for even more intensity during your workouts. If you have limited space, consider using a storage unit or cabinet as your bench work area instead of taking up valuable floor space in your home gymnasium.

Place mats or newspapers on the floor beneath the bench to prevent scratches and make cleanup easier after your workouts are complete. And lastly, take advantage of natural light when possible by opening drapes or window blinds during daylight hours for a brighter and more comfortable workspace environment while working out at home.

Position Hands At Edge Of Bench And Rest Elbows On Top

To curl your biceps while sitting on the bench, position your hands at the edge of the bench and rest your elbows on top. This will help you to keep a good grip on the weights as you curl them, and it will also keep your shoulder blades pressed together.

You should use a moderate resistance when doing these curls, so that you don’t overdo it and injure yourself. Be sure to tense your abdominal muscles as well as your chest muscle when performing these curls. Hold the weight for two seconds before lowering it back to the starting position.

Repeat the reps until you reach the target number of reps determined by how strong you are and how much weight you’re using. Once you have completed your set, take a break before repeating the process for another set of bicep curls. If you want to make sure that your biceps are really pumped up after completing this routine, try using some heavyweights instead of lightweights when doing these exercises.

Always practice caution when working with weights- even if they’re just small weights like those used in this routine! When performing any type of exercise, be sure to warm up first by stretching out your body before beginning the workout routine.

Curl Dumbbells Or Resistance Band Around Forearms

Curl up with a resistance band or dumbbell, and do your bicep curls while seated on the floor. This is an easy way to target your arms and build muscle without leaving your home.

You can also use this method when you are sitting in a chair, but it’s not as versatile. This exercise targets the entire arm, from the shoulder down to the hand and finger tips Hold each weight in one hand for two sets of repetitions per side, using a moderate to heavy resistance For an even more challenging workout, try alternating between weights every other set If you find that this exercise is too difficult at first, start by doing fewer repetitions and adding more resistance gradually over time Be sure to stretch after completing this workout to avoid any injury.

Hold For 3 To 5 Repetitions

If you want to see results with bicep curls, then it is important to hold the contraction for repetitions before releasing. This will help to cause more muscle fibers to be worked and give you a better pump.

You can also use a weight machine or resistance band to increase the intensity of your curl routine. Additionally, try varying your grip and elbow position during each repetition in order to target different parts of your biceps muscles.

Add variety into your workout by using different weights, machines, and bands each time you curl for optimal results.

Equipment You’Ll Need

Bicep curls can be done while sitting in a chair, on the floor, or even using a bench. You’ll need some supplies to get started: a weight stack, resistance band, and chair.

Place the weight stack on your lap and loop the resistance band around it. Hold the ends of the band together so they form a loop and hold that loop in one hand while curling your other arm with the weights attached.

Keep your back straight and lift your arm until it’s fully extended. Reverse the motion and lower your arm until it’s in front of you again.

How To Do Bicep Curls

To do bicep curls sitting down, start by positioning your hands shoulder-width apart on the bench. Brace your abs and curl your fists up towards your shoulders as you slowly lower them back to the starting position.

Maintain a steady pace and keep your elbows close to your body throughout the exercise. Squeeze your biceps at the top of each curl for added resistance. Be careful not to use too much weight or you may injure yourself! Do three sets of eight reps per arm for best results.

For a more challenging variation, try adding weight to the barbell while performing these curls. Take breaks between sets to allow your muscles time to rest and recover properly. You can also perform this exercise using ankle weights for an added challenge. Always warm up before exercising so that you avoid injury and maximize results.

Exercises For The Biceps

Working out your biceps can be done at home with a few simple exercises. Bicep curls are a great exercise for the arms because they work the entire muscle group. You don’t need any equipment to do these exercises, just some space and a set of weights.

Start with the basic curl and increase the weight as you get better at it. Make sure to keep your back straight when performing these exercises so that you don’t strain your neck or spine. Hold each rep for seconds and then slowly release the weight before repeating on the other side.

Repeat these exercises times per day for best results. Be patient while working out your biceps; it might take a little time but they will definitely payoff in strength and tone! Keep an eye on your form – making sure to keep your shoulders pulled down towards your ears – and you will be on your way to perfect bicep curls! Don’t forget about those smaller muscles around your shoulder blades – like the teres major and minor – when working out your biceps.

Tips For Making The Most Out Of Your Workout

When working out, make sure to use the right equipment and techniques to maximize your workout. One of the most important things you can do is increase your intensity by using resistance bands.

Bicep curls are one of the best exercises for toning your arms and building muscle. To do a bicep curl correctly, you need to first warm up your muscles by doing some light cardio or stretching beforehand.

When it comes to Resistance Band Workouts – there are many options to choose from, so find one that fits your needs. Once you have selected an appropriate Resistance Band Workout, begin by looping one end around a sturdy post or object, preferably the same height as you are sitting at when performing the exercise.

Now place your palms shoulder-width apart on top of the band and slowly lift both arms until they’re fully extended overhead – pause here for two seconds before lowering them back down towards the starting position.

Make sure not to swing your arms too much during this exercise; instead focus on keeping them stationary throughout the movement! Perform sets of repetitions with each arm, being sure to stretch after each set to prevent any injuries! Remember: always warm up and stretch before beginning any strenuous workout routine – it will help avoid any mishaps or injuries.


To do bicep curls while sitting, you’ll need a weightlifting bench, dumbbells, and a resistance band. Position the weightlifting bench so that your thighs are resting on it and your knees are bent to degrees.

Rest the dumbbells on your thighs and use the resistance band to create tension. Curl the weights up to your shoulder blades, then slowly lower them back down to the starting position.

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