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Intermediate
Dumbbell Seated Curl
4 steps Updated 29/08/2026
Dumbbell Seated Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand, letting your arms hang down by your sides with your palms facing your body (neutral grip).
- Keep your upper arms stationary and curl the dumbbells towards your shoulders by bending your elbows while rotating both wrists until your palms face the shoulders.
- Squeeze your biceps at the peak of the movement and hold for a second.
- Slowly lower the dumbbells back to the starting position. Repeat for the desired repetitions.
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Variations and related exercises
Alternate Biceps Curl Resistance Band
Alternate Biceps Curl Standing Dumbbells
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Seated Curl
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