Arms · Elbow flexion
Seated Dumbbell Bicep Curls
The seated dumbbell bicep curl is a curl performed sitting on an upright bench with a dumbbell in each hand. Sitting removes leg drive and limits swinging, so the biceps do more of the work, and you can curl both arms together or alternate for a stricter, more controlled version of the standing curl.
Also known as: Seated dumbbell curl, Seated bicep curl, Seated alternating dumbbell curl
- Muscle group
- Arms
- Movement pattern
- Elbow flexion
- Type
- Isolation
- Equipment
- Dumbbells, Bench
- Difficulty
- Beginner
What muscles does the seated dumbbell bicep curls work?
Primary movers
- Biceps brachii
Assisting muscles
- Brachialis
- Brachioradialis
- Forearm flexors
The biceps flex the elbow and turn the palm up. Sitting upright takes the legs and hips out of the movement, so any swing you generate has to come from the torso.
Back support reduces that further. With your back against an upright bench, you cannot lean back to help the weight up, which keeps the tension on the arm.
Dumbbells allow supination during the curl. Starting with palms facing in and turning them up as you lift brings the biceps in strongly.
The brachialis and brachioradialis assist, especially in the lower half of the lift.
How to do the seated dumbbell bicep curls
Setup
- 1
Sit on an upright bench with your back against the pad and your feet flat.
- 2
Hold a dumbbell in each hand with your arms hanging at your sides.
- 3
Keep your chest up and your shoulders back.
- 4
Pin your elbows to your sides.
Execution
- 1
Curl the dumbbells up toward your shoulders, turning your palms up as you lift.
- 2
Squeeze your biceps at the top.
- 3
Lower slowly until your arms are straight.
- 4
Alternate arms or curl both together.
- 5
Keep your elbows at your sides.
- 6
Do not lean back.
Common seated dumbbell bicep curls mistakes
Leaning back
Rocking back to lift the weights takes work off the biceps.
The fix: Keep your back against the pad and lower the weight.
Elbows swinging forward
Moving the elbows shifts load to the front delts.
The fix: Pin your elbows to your sides.
Dropping the lowering phase
Letting the dumbbells fall wastes half the rep.
The fix: Take two seconds to lower.
Too heavy
Heavy dumbbells make you heave.
The fix: Use a weight you can curl strictly for 8 to 12 reps.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 8–12 | Moderate, 1–2 RIR | 60–90 s |
| Pump | 2–3 | 12–15 | Light to moderate | 45–60 s |
| Beginner | 2 | 10 | Light | 60 s |
Use it for strict volume after heavier barbell curls. Alternating arms lets you focus on each side. Increase the weight when you reach the top of your rep range.
Running the seated dumbbell bicep curls in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySeated Dumbbell Bicep Curls variations and alternatives
Dumbbell Bicep Curls
AlternativeThe standing version.
Incline Dumbbell Curl
HarderAdds a deep stretch on an incline bench.
Dumbbell Concentration Curl
AlternativeA strict one-arm curl braced on the thigh.
Dumbbell Hammer Curls
AlternativeA neutral-grip curl for the brachialis.
Barbell Bicep Curl
AlternativeA heavier barbell curl.
Frequently asked questions
Are seated curls better than standing?
They are stricter because you cannot use your legs or lean much. Standing curls allow heavier weights. Both build the biceps.
Alternating or together?
Alternating lets you focus on each arm. Together is quicker. Either works.
Should I use back support?
Yes, it stops you leaning back to cheat.
How heavy should I go?
A weight that lets you do 8 to 12 clean reps.
Should I turn my palms up?
Yes, supinate as you lift to bring in the biceps fully.
Hercules tracks every seated dumbbell bicep curls you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play