Seated Dumbbell Curl
Muscles worked
Instructions
- 1Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- 2Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
- 3While 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.
- 4Slowly 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Dumbbell Curl
The seated dumbbell curl is a stable variation of the classic biceps curl, where sitting down removes any body swing and further isolates the biceps work. With a dumbbell in each hand, you start with your palms facing your torso, then curl the weights up while gradually rotating your wrists to finish palms toward you at the top, a supination movement that intensifies the biceps brachii contraction. Being seated prevents any cheating from torso momentum, forcing the arms to do all the work, which makes it a great choice for building pure curl strength or safely finishing off a biceps session. It's an isolation movement accessible at every level, easy to progressively overload by increasing dumbbell weight.
check_circleBenefits
- check_circleIsolates the biceps by removing any body swing
- check_circleThe gradual supination intensifies the biceps contraction
- check_circleExcellent for building pure curl strength
- check_circleEasy to progressively overload
lightbulbExecution tips
- lightbulbKeep your back straight and supported on the bench
- lightbulbRotate your wrists gradually, not all at once
- lightbulbKeep your elbows fixed close to your torso throughout
- lightbulbControl the lowering phase as much as the lift
warningCommon mistakes
- warningLetting the elbows drift forward during the lift
- warningRotating the wrists too early in the movement
- warningUsing momentum from the legs or back
- warningChoosing too heavy a load for good technique
helpFrequently asked questions
Why do this curl seated instead of standing?expand_more
Sitting removes any body momentum and further isolates the biceps, useful for building pure curl strength.
When should I rotate my wrists during the movement?expand_more
Gradually, starting once the dumbbells pass your thighs, finishing in full supination at the top.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.