Dumbbell Seated Bicep Curl

Muscles worked

Setup

1. Sit on a bench with the backrest set to a vertical or high-incline position (80-90 degrees).
2. Hold a dumbbell in each hand with your arms hanging straight down at your sides and palms facing inward (neutral grip).
3. Plant your feet firmly on the floor and press your upper back and glutes against the bench.
4. Retract your shoulder blades and keep your chest upright.

How to do it

1. Exhale as you curl the dumbbells toward your shoulders, rotating your wrists so your palms face up (supination) as you lift.
2. Squeeze your biceps forcefully at the top of the movement while keeping your elbows pinned to your ribcage.
3. Inhale as you slowly lower the weights back to the starting position using a controlled 3-second eccentric tempo.
4. Fully extend your arms at the bottom to ensure a complete stretch before beginning the next repetition.

Form checklist

• Keep elbows stationary; do not allow them to swing forward or flare out.
• Maintain a still torso and avoid arching your back off the bench.
• Ensure the wrists remain neutral or slightly flexed, not extended backward.
• Control the weight throughout the entire descent; do not let it drop.
• Keep your head neutral and eyes looking forward.

Pro tips

• To maximize the peak contraction, try to rotate your pinky finger toward your outer shoulder at the top of the curl.
• Focus on keeping your shoulders depressed (down away from ears) to prevent the front deltoids from assisting the lift.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core and focus on each bicep individually.
• Incorporate a 'top-half' partial rep or a 2-second isometric hold at the point of maximum tension.

Frequently asked

What muscles does the dumbbell seated bicep curl work?

The dumbbell seated bicep curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell seated bicep curl?

The dumbbell seated bicep curl uses dumbbell.

Is the dumbbell seated bicep curl good for beginners?

The dumbbell seated bicep curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps