Seated Dumbbell Curl.

How to do it.

1. Step 01

   Sit on a bench holding dumbbells at the sides

2. Step 02

   Keep the back upright and elbows fixed

3. Step 03

   Curl the bells up to the shoulders

4. Step 04

   Squeeze the biceps at the top

5. Step 05

   Lower slowly to a full stretch

6. Step 06

   Repeat with control

Pro cues.

• Sitting removes leg and hip drive

• Keep the elbows from drifting forward

• Control the lowering phase

Questions, answered.

What is the Seated Dumbbell Curl?

Seated dumbbell curl that limits momentum for strict biceps work.

What muscles does the Seated Dumbbell Curl work?

The Seated Dumbbell Curl primarily works your biceps. It also recruits your brachialis as secondary movers.

What equipment do I need for the Seated Dumbbell Curl?

You need dumbbells and a bench to perform the Seated Dumbbell Curl.

How many sets and reps should I do for the Seated Dumbbell Curl?

A typical prescription for the Seated Dumbbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Seated Dumbbell Curl good for beginners?

Yes. The Seated Dumbbell Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.