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All exercises

Dumbbell seated curl

Beginner

Dumbbell seated curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
  2. 2Keep your back straight and your elbows close to your torso.
  3. 3Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
  4. 4Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell curlBarbell
  • Ez bar seated close grip concentration curlEZ bar
  • Barbell preacher curlBarbell
  • Dumbbell seated bicep curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Weighted seated bicep curl (on stability ball)Other
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell seated curl

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