Dumbbell Seated Curl
Perform dumbbell seated curls to build strong, sculpted biceps. This isolation exercise targets your upper arms for peak muscle development.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Curl
Dumbbell Seated Inner Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Seated Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Dumbbell Incline Hammer Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Incline Curl
Upper Arms · Biceps Brachii · Dumbbell
Description
A weight training exercise that targets the biceps. It involves sitting on a bench with a dumbbell in each hand, and curling it towards the shoulder.
Save Dumbbell Seated Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Seated Curl
- 01Setup
Sit at the end of a flat bench with a dumbbell in each hand, palms facing forward (supinated grip). Keep your feet flat on the floor, shoulder-width apart, and maintain an upright posture with a slight arch in your lower back.
- 02Setup
Let your arms hang fully extended at your sides, with the dumbbells resting against your outer thighs. Ensure your elbows are tucked close to your torso.
- 03
Exhale as you slowly curl both dumbbells upwards towards your shoulders, contracting your biceps. Keep your elbows stationary and only allow your forearms to move.
- 04
Continue curling until your biceps are fully contracted and the dumbbells are at shoulder height or slightly below. Squeeze your biceps at the top for a moment.
- 05
Inhale as you slowly lower the dumbbells back down to the starting position with control, fully extending your arms. Avoid letting the weights drop quickly.
Tips
- Focus on squeezing your biceps throughout the entire movement, especially at the top, to maximize muscle activation and mind-muscle connection.
- Emphasize the slow, controlled lowering (eccentric) phase of the curl, taking 2-3 seconds to descend, as this also contributes significantly to muscle growth.
- Keep your elbows pinned close to your sides and avoid letting them drift forward or flare out, which can shift tension away from the biceps.
- Breathe out as you lift the weight and breathe in as you lower it to help maintain core stability and proper form throughout the exercise.
Common mistakes
- Using momentum by swinging the dumbbells up reduces bicep engagement; instead, use a lighter weight and focus on strict elbow flexion without body English.
- Not fully extending the arms at the bottom or not fully contracting the biceps at the top limits muscle development; ensure a full range of motion for optimal results.
- Allowing elbows to drift forward or out during the curl shifts tension to the deltoids and reduces bicep isolation; keep elbows tucked tightly against your sides throughout the movement.
In the Ellim app, Dumbbell Seated Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell seated curl?
Get Ellim — FreeQuestions
What muscles does Dumbbell Seated Curl work?
Dumbbell Seated Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Dumbbell Seated Curl good for beginners?
Dumbbell Seated Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Seated Curl?
You need Dumbbell to perform Dumbbell Seated Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Seated Curl?
Focus on squeezing your biceps throughout the entire movement, especially at the top, to maximize muscle activation and mind-muscle connection. Emphasize the slow, controlled lowering (eccentric) phase of the curl, taking 2-3 seconds to descend, as this also contributes significantly to muscle growth. Keep your elbows pinned close to your sides and avoid letting them drift forward or flare out, which can shift tension away from the biceps. Breathe out as you lift the weight and breathe in as you lower it to help maintain core stability and proper form throughout the exercise.
What are common mistakes when doing Dumbbell Seated Curl?
Using momentum by swinging the dumbbells up reduces bicep engagement; instead, use a lighter weight and focus on strict elbow flexion without body English. Not fully extending the arms at the bottom or not fully contracting the biceps at the top limits muscle development; ensure a full range of motion for optimal results. Allowing elbows to drift forward or out during the curl shifts tension to the deltoids and reduces bicep isolation; keep elbows tucked tightly against your sides throughout the movement.
Related exercises
Dumbbell Prone Incline Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Dumbbell Incline Inner Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Alternate Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Dumbbell Seated Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store