Seated Dumbbell Curl
Works the biceps.
- Primary muscles
- Biceps
- Equipment
- Dumbbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Alternate Hammer Curl Dumbbell
- Alternate Incline Dumbbell Curl Dumbbell
- Concentration Curls Dumbbell
- Cross Body Hammer Curl Dumbbell
- Dumbbell Alternate Bicep Curl Dumbbell
- Dumbbell Bicep Curl Dumbbell
- Dumbbell Prone Incline Curl Dumbbell
- Flexor Incline Dumbbell Curls Dumbbell