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Exercise guide
Seated Dumbbell Curl
A seated bicep curl with dumbbells, the upright seated position removing body momentum for stricter form.
What this exercise works
- Muscles
- biceps brachii · brachialis · brachioradialis
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench with a dumbbell in each hand.
- Let your arms hang at your sides with palms facing forward.
- Curl both dumbbells toward your shoulders by flexing your biceps.
- Squeeze at the top of the movement.
- Lower the dumbbells with control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your elbows pinned at your sides throughout.
- Avoid leaning back to help lift the weight.
- Straighten your arms fully at the bottom of each rep.