Seated Dumbbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis
• Flexor Carpi Radialis

Holds

• Deltoid
• Erector Spinae

Equipment

• Dumbbells
• Flat Bench or Adjustable Bench

Technique

1. Sit on the end of a bench or on an upright bench, feet flat and back straight.
2. Hold a dumbbell in each hand with arms hanging at your sides, palms facing forward.
3. Curl both dumbbells up toward your shoulders, keeping the elbows close to your body.
4. Squeeze at the top, then lower slowly to straight arms.

Cues

• Sitting limits body swing, so choose a weight you can curl strictly.
• Keep the shoulders back and still.

Common mistakes

• Rocking the torso to get the weight moving.
• Letting the elbows drift forward at the top.
• Stopping short of straight arms at the bottom.

Alternatives

• Dumbbell Curl
• Incline Dumbbell Curl
• Concentration Curl