Seated Dumbbell Curl
How to do the Seated Dumbbell Curl
- 1
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- 2
Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
- 3
While 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.
- 4
Slowly 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.
- 5
Repeat for the recommended amount of repetitions.
How to program the Seated Dumbbell Curl
Sets and reps
As an isolation movement, the Seated Dumbbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Dumbbell Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Seated Dumbbell Curl into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Seated Dumbbell Curl work?
The Seated Dumbbell Curl primarily targets the Biceps.
What equipment do I need for the Seated Dumbbell Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Seated Dumbbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
