Seated Dumbbell Curl
Strength · Beginner · Biceps
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Biceps
- Equipment
- Dumbbell
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Biceps
How to do it — Seated Dumbbell Curl
- 1Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- 2Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
- 3While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- 4Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
- 5Repeat for the recommended amount of repetitions.
Build a plan around it
Put it into practice
Open the app and train with animated demos for every move.
Open the app →
