TETSUDumbbell Seated Curl
The Dumbbell Seated Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Seated Curl
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Curl work?
The Dumbbell Seated Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Seated Curl?
You need a dumbbell to perform the Dumbbell Seated Curl.
How many sets and reps of the Dumbbell Seated Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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