Back to all exercises
Open the Plan Builder
Exercise overview
Training details
Biceps
Equipment
Dumbbell
Sets × reps
3 × 15
Rest
1 min
How to perform it
Step-by-step instructions
- 01Sit upright on a bench with a dumbbell in each hand, arms extended by your sides, and feet planted.
- 02Keep your elbows close to your torso and your shoulders relaxed.
- 03Curl the dumbbells toward your shoulders without leaning back or swinging your upper arms.
- 04Pause briefly at the top while keeping your wrists straight.
- 05Lower the weights slowly to full elbow extension before beginning the next repetition.
Keep exploring
Related exercises
Browse the full libraryRelated variationAlternating Dumbbell Curl with Arm BlasterHarder progressionAlternating Seated Dumbbell Curl on Stability Ball
Related variationDumbbell Arnold CurlRelated variationDumbbell Bent-Arm Curl HoldRelated variationDumbbell One-Arm Seated Curl on Stability Ball
Related variationDumbbell Seated Inner Biceps Curl
Related variationDumbbell Arnold CurlRelated variationDumbbell Bent-Arm Curl HoldRelated variationDumbbell One-Arm Seated Curl on Stability BallRelated variationDumbbell Seated Inner Biceps CurlUse this exercise in a plan