Seated Dumbbell Biceps Curl

The seated dumbbell biceps curl increases the strength and size of the biceps and forearms. The seated position isolates the biceps by taking away assistance from other muscle groups such as the back and legs.


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

Trainer’s Tips

  • Make sure to squeeze the biceps at the top of the lift.
  • Lower the weight all the way until your arms are fully extended.
  • Keep a controlled pace throughout the movement to avoid using momentum.