Dumbbell Seated Curl
Description
The dumbbell seated curl performs bicep curls while seated on a bench. The seated position eliminates body english and momentum that standing curls often involve. It ensures every rep is strict bicep work.
Muscle Group
Equipment Required
Dumbbell Seated Curl Instructions
- Sit on the end of a flat bench. Hold a dumbbell in each hand at your sides, arms extended.
- Palms facing forward (supinated grip).
- Sit up tall. Pin your elbows at your sides.
- Curl the dumbbells up toward your shoulders.
- Squeeze your biceps at the top.
- Lower under control over two seconds.
- The seated position prevents any body swing.
- Aim for 10 to 12 reps. You can alternate arms or curl both simultaneously.
Dumbbell Seated Curl Form & Visual
Dumbbell Seated Curl Benefits
- Strict bicep isolation from seated position
- Eliminates body english
- Easy to load progressively
- Simple setup
- Builds bicep size with perfect form
- Useful for hypertrophy focus
Dumbbell Seated Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Seated Curl Variations & Alternatives
- DB Curl (standing)
- DB Seated Preacher Curl
- DB Incline Bicep Curl
- DB Concentration Curl
- Cable Seated Curl
