Dumbbell Seated Bicep Curl
Description
The dumbbell seated bicep curl is a bicep curl performed seated on a bench with a dumbbell in each hand. The seated position eliminates leg drive and torso swing, forcing stricter form and greater bicep isolation than the standing version. It is an excellent variation for lifters who tend to cheat on standing curls.
Muscle Group
Equipment Required
Dumbbell Seated Bicep Curl Instructions
- Sit on the end of a flat bench or on a bench with upright back support, feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing your body. Sit upright with chest tall.
- Pull your shoulders back. Pin your elbows against your sides.
- Curl both dumbbells up by bending at the elbows. Rotate your wrists outward as you curl so your palms face your shoulders at the top.
- Continue until the dumbbells reach shoulder height. Squeeze your biceps hard for one second.
- Lower the dumbbells under control over two seconds, rotating your wrists back to neutral.
- Fully extend your arms at the bottom. Keep your torso completely upright throughout.
- Repeat for the desired number of reps. The seated position makes any cheating immediately obvious.
Dumbbell Seated Bicep Curl Form & Visual
Dumbbell Seated Bicep Curl Benefits
- Eliminates leg drive and torso swing for strict form
- Greater bicep isolation than standing curls
- Independent dumbbells expose left-right imbalances
- Makes cheating on reps immediately obvious
- Allows full supination for peak contraction
- Works at home with one pair of dumbbells and a bench
Dumbbell Seated Bicep Curl Muscles Worked
- Biceps brachii (long and short heads)
- Brachialis
- Brachioradialis
- Forearm flexors
Dumbbell Seated Bicep Curl Variations & Alternatives
- Dumbbell Standing Biceps Curl
- Dumbbell Incline Curl
- Dumbbell Preacher Curl
- Dumbbell Concentration Curl
- Dumbbell Seated Hammer Curl
- Dumbbell Seated Inner Biceps Curl
- Alternating Seated Bicep Curl
- Tempo Seated Bicep Curl
