Seated Dumbbell Curl

How to do the Seated Dumbbell Curl

1. Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
3. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Lying High Bench Barbell Curl Barbell Preacher Curl Barbell

Harder than the Seated Dumbbell Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Zottman Preacher Curl intermediate · Dumbbell

Superset the Seated Dumbbell Curl with

Opposing triceps work — alternate sets without extra rest.

Decline Dumbbell Triceps Extension triceps Dumbbell Tricep Extension -Pronated Grip triceps One Arm Pronated Dumbbell Triceps Extension triceps One Arm Supinated Dumbbell Triceps Extension triceps

Common questions

What muscles does the Seated Dumbbell Curl work?

The Seated Dumbbell Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Seated Dumbbell Curl?

Dumbbells. Without dumbbells, Barbell Curl, Barbell Curls Lying Against An Incline, and Close-Grip EZ Bar Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Seated Dumbbell Curl suitable for beginners?

Yes, the Seated Dumbbell Curl is rated beginner. High Cable Curls, Drag Curl, and Zottman Preacher Curl are the progressions from here.

Where should the Seated Dumbbell Curl go in a workout?

Late — the Seated Dumbbell Curl is isolation work, so it follows your compounds. Supersetting it with Decline Dumbbell Triceps Extension and Dumbbell Tricep Extension -Pronated Grip cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine