Seated Dumbbell Bicep Curls
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Arm Training
Strength Training
Accessory Work
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Bench
Dumbbells
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All Levels
Overview
Seated Dumbbell Bicep Curls are an isolation exercise focused on developing the biceps with strict form and controlled movement. Sitting eliminates momentum from the lower body, emphasizing the contraction of the biceps and minimizing compensation from other muscle groups. This is a staple in any arm-focused routine for building size and symmetry.
Muscles Worked
PRIMARY:
Biceps brachii
SECONDARY:
Brachialis
Brachioradialis
Forearm stabilizers
STEP-BY-STEP INSTRUCTIONS
Sit upright on a bench with a dumbbell in each hand, arms hanging fully extended at your sides, palms facing forward.
Brace your core and keep your upper arms tight to your sides.
Curl both dumbbells simultaneously or alternately by bending the elbows and bringing the weights toward your shoulders.
Squeeze at the top of the movement without letting your elbows drift forward.
Lower the dumbbells slowly back to the starting position with control.
Maintain constant tension and avoid swinging throughout the set.
Benefits
Strict seated position prevents body sway for greater bicep isolation
Builds strength and size in the upper arms
Enhances symmetry between sides
Reinforces proper curling technique and tempo
COACHING CUES
Pin your elbows to your ribs and don’t let them travel forward
Squeeze your biceps at the top, then lower slowly
Keep wrists neutral so there is no curling the wrist
Control the descent to maximize time under tension
Notes
Seated Dumbbell Bicep Curls are a fundamental isolation movement ideal for strict, controlled biceps training. Perfect for hypertrophy and strength development, they eliminate body momentum and place maximum tension directly on the arms.