Seated Dumbbell Curl

oec:seated-dumbbell-curl

An upper-arm isolation exercise performed while seated to minimize bodily momentum and target the biceps brachii.

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Also called: Seated Dumbbell Biceps Curl, Seated Bicep Curl, Seated DB Curl, Seated Dumbbell Curls

How to do it

Sit upright on the end of a flat bench or an upright utility bench with feet flat on the floor.
Hold a dumbbell in each hand with arms hanging straight down at your sides, palms facing inward or forward, and shoulders pulled back.

Keeping your upper arms pinned close to your torso, curl the dumbbells upward by flexing at the elbows.
As you lift, rotate your wrists outward so your palms face upward at the top of the movement.
Squeeze the biceps firmly at peak contraction without letting your elbows drift forward.
Lower the dumbbells smoothly back to the starting position under full control, extending the arms completely.

Exhale as you curl the dumbbells upward and inhale as you lower them to the starting position.

Swinging the upper body or using momentum to lift the weights.: Keep your back firmly braced against the bench pad or maintain strict upright torso posture without rocking.
Drifting the elbows forward during the curl.: Keep the upper arms perpendicular to the floor to prevent the front deltoids from taking over the load.
Cutting the range of motion short at the bottom.: Allow your elbows to extend fully between repetitions to fully stretch the biceps.

Avoid using excessive loads that force the lower back to arch or hyperextend off the bench.

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