The dumbbell seated bicep curl is a strength exercise targeting the bicep, performed while seated to minimize body movement and focus on arm muscle engagement.
Also Works
Forearms
How to Perform
1
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
2
Keep your back straight and your elbows close to your torso.
3
Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
4
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Sit with your back against the bench pad to prevent using momentum, making every rep strict.
•Supinate your wrists as you curl (turn pinky outward) for maximum bicep brachii activation.
•Lower the dumbbells under control for a full 3-second eccentric on every rep.
Common Mistakes
•Leaning forward off the bench to generate momentum on heavier reps.
•Curling both dumbbells simultaneously, which can cause you to arch your back; alternating may be safer for some.
•Not extending the arms fully at the bottom, which limits the stretch and reduces effective range of motion.