Seated Biceps Curl

BicepsDumbbells, Chair

An isolated dumbbell exercise to target the biceps. Sitting down eliminates torso swinging and keeps the focus purely on the target muscles.

How to do it

1Sit on a chair, roll your shoulders back, and let the dumbbells hang at your sides with palms facing forward.

2Pin your elbows to your sides and keep them fixed in place.

3Curl the weights toward your shoulders by contracting your biceps.

4Pause at the top for a second to feel the peak tension in your muscles.

5Lower the dumbbells smoothly back down, fully extending your arms with control.

Common mistakes

Swinging your torso to lift the weight, reducing bicep activation and straining your back.

Drifting your elbows forward or out to the sides, shifting tension into your shoulders.

Dropping the weights quickly without resisting the load on the way down.

Breathing

Exhale as you curl the dumbbells up; inhale as you lower them.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.