Dumbbells · Isolation
Seated dumbbell curl
Seated dumbbell curl mainly works your biceps. It also helps your forearms.
Step by step
- Sit tall, dumbbells at your sides, elbows tucked.
- Curl up, turning palms to face forward.
- Squeeze, then lower slowly with control.
What you should feel
A squeeze in the front of your arms; your lower back and shoulders should stay relaxed.
Common mistake
Rocking your body to lift; use lighter dumbbells and sit tall.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBicepsQuestions
What muscles does the seated dumbbell curl work?
Seated dumbbell curl mainly works your biceps. It also helps your forearms.
Can I do the seated dumbbell curl at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the seated dumbbell curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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