Exercises / Upper arms / Dumbbell Seated Curl

Dumbbell Seated Curl

Dumbbell Seated Curl: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell. Level: beginner.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Levelbeginner
  • Forcepull
  • Typeisolation
  • Body partupper arms
Primary muscles
biceps, forearms
Secondary muscles
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How to do it

  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
  2. Keep your back straight and your elbows close to your torso.
  3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

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