There’s two heads to the biceps: the short head which gives the width to the bicep and the long head which gives you that peak when you turn sideways flex. Keep in mind, the position of your arms relative to your body affects which head of the biceps you’re focusing on. If arms are in front of you like a spider curl, the focus is on the short head. With arms behind you, focus is on the long head. So for a seated dumbbell curl, use an incline bench. The starting position is with your arms behind you and as you curl up, turn your pinky up to focus on that contraction. Then do your other arm.

Watch as fitness expert and BPI Sports Co-Founder James Grage show you how to do the seated dumbbell curl correctly!