The seated reverse dumbbell curl targets the biceps while developing forearm and grip strength.
Grab a pair of dumbbells with an overhand grip and place your hands shoulder-width apart. Sit on a bench and allow the dumbbells to hang in front of you with your arms fully extended.
Contract your biceps while keeping your elbows tucked by your sides. Raise the dumbbells to shoulder height while maintaining constant tension on the biceps. Pause, and then slowly lower the dumbbells back to the starting position.
Perform the movement with a controlled pace, not allowing momentum to contribute.
Do not swing the dumbbells. Allow them to rest in the bottom position before starting next rep.
Do not hyperextend through the lower back. Brace you core and keep your spine flat throughout the entire movement.
Do not allow the elbows to flare. Keep your elbows tight to your sides the entire time.