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Exercise 0391 · REF TiaZTxx

Dumbbell Seated Curl exercise animation

Dumbbell Seated Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Sitting down for a dumbbell curl takes the legs and lower back out of the movement entirely, so there's no leaning back to sling the weight up. That isolation makes it a good gut-check on real bicep strength versus the momentum that creeps into standing curls. Keep the shoulders pinned to the bench and let the elbow do all the work.

How to Do the Dumbbell Seated Curl

  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
  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.

Muscles Worked

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

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Dumbbell Seated Curl work?
The Dumbbell Seated Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Seated Curl?
The Dumbbell Seated Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.