About this exercise
A seated bilateral dumbbell curl that targets the biceps while minimizing momentum. Performing the curl seated limits body swing and keeps constant tension on the biceps throughout the movement.
Dumbbell Seated Curl
Step by step instructions, muscle activation and variants for the Dumbbell Seated Curl.
EasyBiceps
How to Perform
- Sit upright on a bench with a dumbbell in each hand, arms hanging straight down and palms facing forward
- Curl both dumbbells upward simultaneously by bending at the elbows
- Continue curling until your forearms are nearly vertical and you feel a strong biceps contraction
- Lower the dumbbells back to the starting position in a controlled manner
- Keep your upper arms stationary against your torso throughout the movement
- Repeat for the prescribed number of repetitions
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Seated Curl
The Dumbbell Seated Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.