Strength

Seated Dumbbell Curl

The Seated Dumbbell Curl targets the biceps effectively, perfect for strengthening and toning arms. The seated position supports good form ensuring a productive bicep workout and upper body strength-building.
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Seated Dumbbell Curl instructions
Step-by-step instructions
1
Sit on a workout bench or chair, holding one dumbbell in each hand, palms facing forward.
2
Keep your feet flat on the floor and maintain a straight posture.
3
Bend your arm at the elbow and lift the dumbbell up towards your shoulder. Ensure your elbows are close to your body and not flaring out.
4
Lower the dumbbell slowly back to the starting position.
5
Complete the desired number of reps then switch to the other arm.
Sit on a workout bench or chair, holding one dumbbell in each hand, palms facing forward.
Keep your feet flat on the floor and maintain a straight posture.
Bend your arm at the elbow and lift the dumbbell up towards your shoulder. Ensure your elbows are close to your body and not flaring out.
Lower the dumbbell slowly back to the starting position.
Complete the desired number of reps then switch to the other arm.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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