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Biceps · Intermediate

Dumbbell Seated Curl

Arm curl variation training the biceps without torso swing.

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Dumbbell Seated Curl demonstration

Exercise overview

Training details

Biceps

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit upright on a bench with a dumbbell in each hand, arms extended by your sides, and feet planted.
  2. 02Keep your elbows close to your torso and your shoulders relaxed.
  3. 03Curl the dumbbells toward your shoulders without leaning back or swinging your upper arms.
  4. 04Pause briefly at the top while keeping your wrists straight.
  5. 05Lower the weights slowly to full elbow extension before beginning the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Dumbbell Curl with Arm BlasterHarder progressionAlternating Seated Dumbbell Curl on Stability BallRelated variationDumbbell Arnold CurlRelated variationDumbbell Bent-Arm Curl HoldRelated variationDumbbell One-Arm Seated Curl on Stability BallRelated variationDumbbell Seated Inner Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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