Upper Arms Exercise · Dumbbell

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Dumbbell Seated Bicep Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Sitting down for a bicep curl removes any leg drive or torso lean, isolating the biceps more strictly than a standing curl typically allows. It's a simple, no-frills isolation movement — the seated position is really the only variable that separates it from a standard standing curl. Removing that momentum tends to make the same weight feel noticeably heavier than it does standing.

How to Do the Dumbbell Seated Bicep Curl

1. Take a seat on a bench with your feet flat on the floor, holding a dumbbell in each hand with your palms turned up.
2. Keep your torso upright and pin your elbows to your sides.
3. Breathe out as you curl the weights up toward your shoulders, squeezing your biceps.
4. Hold briefly at the top of the movement, then breathe in as you lower the dumbbells back down with control.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

The Dumbbell Seated Bicep Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Seated Bicep Curl work?

The Dumbbell Seated Bicep Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Seated Bicep Curl?

The Dumbbell Seated Bicep Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Seated Bicep Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.