Dumbbell Seated Curl

Dumbbell Seated Curl

The Dumbbell Seated Curl is a fantastic exercise that targets the biceps, helping to build strength and definition in the front of the upper arm. As the name suggests, this exercise requires a pair of dumbbells and a seated position. By sitting down, you eliminate any potential cheating or swinging of the weights, ensuring that the biceps are doing all the work. The seated position also provides stability to the body, allowing you to focus solely on isolating the biceps and minimizing the involvement of other muscles. This exercise is great for beginners as it provides a stable foundation, making it easier to maintain proper form throughout the movement. When performing the Dumbbell Seated Curl, ensure that your back is straight and firmly pressed against the bench. Keep your feet flat on the floor, shoulder-width apart, and knees at a 90-degree angle. Hold a dumbbell in each hand with an underhand grip, palms facing up. Slowly curl the weights towards your shoulders while keeping your upper arms stationary. Squeeze your biceps at the top of the movement, and then slowly lower the dumbbells back to the starting position. To optimize the benefits of this exercise, focus on controlling the movement and avoiding any swinging or jerking motions. Keep your elbows close to your sides and maintain a steady, controlled pace throughout the exercise. It's also essential to choose an appropriate weight that challenges your muscles but allows you to maintain proper form. As always, consult with a fitness professional to ensure that this exercise is suitable for your individual fitness level and goals.


  • Sit on a bench with your feet flat on the floor and your back straight.
  • Hold a dumbbell in each hand with your palms facing upward, and let your arms hang by your sides.
  • Keep your upper arms stationary and exhale as you curl the dumbbells up to shoulder level, contracting your biceps.
  • Hold the contraction for a brief pause, then inhale as you slowly lower the dumbbells back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the movement.
  • Engage your core muscles by maintaining a neutral spine throughout the exercise.
  • Control the movement by keeping the motion slow and controlled, avoiding swinging or using momentum.
  • Exhale as you curl the dumbbells up and inhale as you lower them down, maintaining a steady breathing pattern.
  • Avoid shrugging your shoulders or arching your back during the exercise.
  • Ensure a full range of motion by fully extending your arms at the bottom of the movement and contracting your biceps at the top.
  • Consider using an incline bench to target your biceps from a different angle.
  • Add variety by using different grip variations such as neutral grip, supinated grip, or alternating arms.
  • Incorporate progressive overload by gradually increasing the weight or the number of repetitions over time.


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