Seated Dumbbell Curl: How-to, Tips & More
The Seated Dumbbell Curl is a beginner isolation exercise for your biceps. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Seated Dumbbell Curl
- Sit on a bench with your back upright and a dumbbell in each hand.
- Curl the dumbbells up, turning your palms to face your shoulders.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Seated Dumbbell Curl tips
- Sitting removes the swing, so use a little less weight than standing.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Seated Dumbbell Curl alternatives
Alternating Dumbbell Curl
Biceps
Dumbbell Curl
Biceps
Concentration Curl
Biceps
Dumbbell Preacher Curl
Biceps
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Seated Dumbbell Curl work?
The Seated Dumbbell Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Dumbbell Curl good for beginners?
Yes. The Seated Dumbbell Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seated Dumbbell Curl?
You need dumbbells and bench.
Add Seated Dumbbell Curl to your program
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