Seated Dumbbell Bicep Curl technique with Mark Alvisi. Mark recommends this as a great movement to get the blood pumping in the biceps as a first exercise of your training routine. Mark prefers to do this seated, rather than standing as it's a bit more controlled, compared to the standing dumbbell biceps curl. He also likes that you can feel the force of the biceps more when seated, as compared with standing. Mark stresses the benefit of training smart to really focus on the muscle being targetted. Mark recommends that you start with a hammer grip as supinate as you come up. This helps you achieve a more all round pump in the biceps. Really focus and keep the weight controlled throughout the whole movement. Nick Jones - world bodybuilding champion & Mark Alvisi - Gaspari Nutrition Athlete/IFBB Pro Bodybuilder.