Seated Dumbbell Curl

Instructions

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
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.
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.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Seated Dumbbell Curl work?

Seated Dumbbell Curl primarily targets the Biceps. This makes it an effective strength exercise for building biceps development.

What equipment do I need for the Seated Dumbbell Curl?

You will need a dumbbell to perform the Seated Dumbbell Curl. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Seated Dumbbell Curl suitable for beginners?

Yes. The Seated Dumbbell Curl is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Seated Dumbbell Curl a compound or isolation exercise?

The Seated Dumbbell Curl is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

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

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Seated Dumbbell Curl?

Good alternatives include the Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Barbell Curl. These exercises target similar muscle groups (Biceps) and can be substituted based on available equipment or training preference.

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