Biceps exercise

Seated Dumbbell Curl

How to do the Seated Dumbbell Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sitting on a bench, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward. Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders. Pause, then lower the weights to the starting position.
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Illustration showing the Seated Dumbbell Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Dumbbells Dumbbells Vertical bench Vertical bench
Technique

How to do the Seated Dumbbell Curl

  1. 1 Sitting on a bench, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward.
  2. 2 Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders.
  3. 3 Pause, then lower the weights to the starting position.