How to Perform a Seated Bicep Curl and Crunch Exercise

Bicep curls will help you build muscle and tone in your bicep muscles, but there is a way to do a curl and work your abs. This seated exercise requires a lot of ab strength as you hold yourself in a position with your feet off the floor as you curl two dumbbells.

Difficulty: Moderate

Instructions

Things You'll Need:

• 2 dumbbells

1. Sit on the floor with a dumbbell in each hand about 1 inch off the ground. Lift your feet a few inches off the floor. Lean back until you feel a strain in your abs.

2. Exhale and curl your arms up into a bicep curl. Keep your feet in the air.

3. Lower your arms to 1 inch off the floor and hold for 2 seconds.

4. Exhale and repeat Steps 1 through 4 for a total of 12 reps.

5. Rest for 90 seconds and repeat the set.

Tips & Warnings

• Do not let your feet touch the floor. If you have to lower the weight of the dumbbells or sit up higher, do so, as long as you feel your abs working. Alternate your curls if you want to make this exercise harder.

References

• National Academy of Sports Medicine

Resources

• More Bicep Exercises

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