Seated Dumbbell Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Seated Dumbbell Curls Instruction

  • Set the bench angle at 90-degrees.
  • Be seated in a strong, athletic posture: chest up, core braced, and shoulders pinned back.
  • Pick up the weights and let them hang at our sides with palms facing in.
    • Neutral hand position.
  • Begin to curl the weights up while rotating the palms so they are facing you at the top of the lift.
    • The biceps and forearms are controlling the movement.
    • AVOID shrugging your shoulders.
  • After a brief pause, lower to the starting position.
  • The eccentric portion is just as important as the concentric with arm development.
  • Don't "drop" the weight from the top.


  • Refrain from “swinging” the weight or leaning backwards.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
Previous article Chin-up