HyperBody
Exercise library · Arms

Seated Dumbbell Curl.

Seated dumbbell curl that limits momentum for strict biceps work.

BeginnerDumbbells, Bench
Seated Dumbbell Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Brachialis
The play-by-play

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

What separates good from great

Pro cues.

  • Sitting removes leg and hip drive

  • Keep the elbows from drifting forward

  • Control the lowering phase