Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Seated Dumbbell Curl Instructions

  1. Set up for the seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. 
  2. Sit on the end of the bench with your feet out in front of you and your knees together.
  3. Pick the dumbbells up off the floor and let them hang by your sides with your palms facing up.
  4. Bend the arms slightly to take up the tension in the biceps. This is the starting position for the exercise.
  5. With your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible.
  6. Squeeze the biceps hard, and then slowly lower the weight back to the starting position.
  7. Repeat for desired reps.

Seated Dumbbell Curl Tips

  • Keep your elbows locked in at your sides.
  • Focus on only allowing your forearms to move.
  • Keep the rep timing slow and control the weight throughout the set - don't let the weight drop down quickly.
Posted on: Sun, 05/04/2014 - 16:34


Try lowering the weight and slowing down the eccentric phase of each rep (lowering). Also, make sure that your elbow doesn't lock out at the bottom of the rep; stop just short of locking out and then raise the weight again.

Posted on: Tue, 03/11/2014 - 06:02

I got horrible tennis elbow after this and seated concentration curl, any idea what I did wrong?

Posted on: Sat, 07/13/2013 - 11:58

Could you explain the breathing pattern while doing seated dumbell...??

Posted on: Mon, 04/29/2013 - 19:41

Can this be substituted for the preacher curl?