Dumbbell Seated Upper Half Biceps Curl

Muscles worked

Setup

1. Sit on a bench set to an upright or high-incline position with your feet flat on the floor for stability.
2. Hold a dumbbell in each hand using a supinated (palms up) grip.
3. Position your arms so your elbows are bent at a 90-degree angle, with your forearms parallel to the floor.
4. Pin your elbows to your ribcage and press your shoulder blades firmly against the backrest.

How to do it

1. Exhale as you curl the dumbbells upward toward your shoulders, moving only through the top half of the range of motion.
2. Squeeze your biceps forcefully at the top of the movement for a full second.
3. Inhale as you lower the weights back down with control, stopping exactly when your forearms are parallel to the floor.
4. Maintain a controlled tempo, focusing on a 1-second concentric (up) and a 2-second eccentric (down) phase.

Form checklist

• Do not allow the dumbbells to drop below the 90-degree parallel point.
• Keep your elbows locked in place at your sides; do not let them swing forward to assist the lift.
• Maintain a supinated grip with palms facing up throughout the entire set to maximize bicep engagement.
• Keep your back and head in contact with the bench to prevent using body momentum.

Pro tips

• Actively turn your pinky fingers toward your shoulders at the peak of the contraction to further intensify the bicep squeeze.
• Focus on the 'mind-muscle connection' by visualizing the bicep muscle bunching up as you reach the top of the rep.

Make it harder

• Add a 3-second isometric hold at the top of each repetition to increase time under tension.
• Perform these as a 'mechanical dropset' immediately after a set of full-range seated curls to reach total muscular failure.

Frequently asked

What muscles does the dumbbell seated upper half biceps curl work?

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

What equipment do you need for the dumbbell seated upper half biceps curl?

The dumbbell seated upper half biceps curl uses dumbbell.

Is the dumbbell seated upper half biceps curl good for beginners?

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

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