The seated curl is a fast and convenient way to work the arms. This exercise is unique in that the arms do not fully extend at the bottom of the movement. The shortened range of motion has many applications. This version of the seated curl might be ideal for special populations with limited range of motion in the biceps. It is also a good way to change up your usual biceps routine with movements you may not be accustomed to. In sport, partial exercise movements will enhance efficiency and strength within a specific range of motion.

Begin by sitting on a workout ball. Grasp the weighted bar with an underhand grip (palms facing up) and allow the bar to rest on your thighs. Slowly curl the bar up to your shoulder area. Try to keep your elbows stabilized and close to your sides. There should be little to no elbow shifting as you curl the bar. Finally, allow the bar to descend down to the thighs. Be sure to maintain a straight back while performing this exercise.