Seated Dumbbell Curl

A seated bicep curl with dumbbells, the upright seated position removing body momentum for stricter form.

How to do it

1. Sit on a bench with a dumbbell in each hand.
2. Let your arms hang at your sides with palms facing forward.
3. Curl both dumbbells toward your shoulders by flexing your biceps.
4. Squeeze at the top of the movement.
5. Lower the dumbbells with control.
6. Repeat for the desired number of reps.

Tips

• Keep your elbows pinned at your sides throughout.
• Avoid leaning back to help lift the weight.
• Straighten your arms fully at the bottom of each rep.

Muscles

Primary: Biceps

Secondary: Brachialis, Brachioradialis