Biceps exercise
Seated Dumbbell Curl
Seated biceps curl that limits body momentum.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells and bench
How to do the Seated Dumbbell Curl
4 steps, in the order you do them.
- Sit on a bench with your torso upright and a dumbbell in each hand, arms hanging at your sides.
- With your palms facing forward and your elbows still, curl your arms up to your shoulders.
- Squeeze your biceps at the top.
- Lower with control until your arms are extended.
Muscles worked
Common Seated Dumbbell Curl mistakes
What goes wrong most often when you do the Seated Dumbbell Curl, and how to fix it.
The dumbbells rest on the thighs and get pushed up with the legs.
Start with your arms hanging at your sides, outside your legs, without resting the dumbbells.
The back rounds forward on the bench.
Sit tall, against the backrest if there is one, with your feet planted on the floor.
The elbows drift forward at the top of the curl.
Finish with your elbows at your sides and your forearms in front of your shoulders.
Alternatives to the Seated Dumbbell Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Single Arm Cable Bicep CurlBiceps · Cable machine
Plate-Loaded Bicep CurlBiceps · Machine and other
Single Arm Kettlebell Bicep CurlBiceps · Kettlebell
Machine Preacher CurlBiceps · Machine
Frequently asked questions
What muscles does the Seated Dumbbell Curl work?
The Seated Dumbbell Curl works mainly the biceps. It also works the forearms.