Seated Dumbbell Curl

BicepsDumbbells, Bench

A strict bicep exercise performed in a stable seated position. Sitting eliminates body sway, ensuring isolated tension on the arm flexors.

How to do it

1Sit upright on a bench with dumbbells hanging at your sides, palms facing inward.

2Curl the dumbbells up, smoothly supinating your wrists so your palms face up near the top.

3Keep your elbows locked at your sides without shifting them forward.

4Squeeze your biceps hard at the peak contraction for a quick pause.

5Lower the dumbbells slowly back to the starting position, maintaining full tension.

Common mistakes

Swinging your torso, shifting tension off the biceps and onto your lower back.

Driving your elbows forward, engaging the front delts and ruining isolation.

Dropping the weights rapidly, increasing risk of tendon strain.

Breathing

Exhale as you curl the weights up on effort; inhale as you lower them under control.

Make it harder or easier

To make it easier, curl one arm at a time; to make it harder, use an incline bench or add a pause at peak contraction.

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.