Videos
Instructions
- Sit on a bench with back support and hold a dumbbell in each hand at arm’s length.
- Keep your elbows close to your torso and palms facing forward.
- Curl the weights while contracting your biceps, keeping upper arms stationary.
- Continue lifting until the dumbbells are at shoulder level.
- Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
Technical Tips
- Avoid swinging the dumbbells or using momentum.
- Keep your back straight and feet flat on the floor.
- Perform the movement in a controlled manner to maximize muscle engagement.
Breathing Tips
- Exhale as you curl the dumbbells upward.
- Inhale as you lower the weights back down.
Medical restrictions
- Avoid if experiencing elbow tendonitis or biceps strain.
- Not recommended for individuals with shoulder impingement without medical clearance.
- Use caution if recovering from wrist injuries.
The Seated Biceps Curl is an effective isolation exercise designed to build strength and definition in the biceps muscles. Performed while seated on a musculation bench with dumbbells, this movement emphasizes strict form by minimizing momentum, making it ideal for targeting the biceps with precision. Unlike standing curls, the seated position helps to stabilize the body, reducing the involvement of other muscle groups and allowing greater focus on biceps contraction. This exercise is commonly used in bodybuilding and fitness training programs to improve arm aesthetics and muscle symmetry. It suits all levels, especially beginners looking to establish a solid foundation in arm training. Additionally, it can be easily integrated into upper body or arm-focused routines. With consistent execution, the Seated Biceps Curl contributes to improved upper limb strength, muscle endurance, and arm hypertrophy.
How do I do a seated biceps curl correctly?
To do a seated biceps curl correctly, sit upright on a bench, keep your elbows close to your torso, and curl the dumbbells using only your forearms while keeping the movement slow and controlled.
Is the seated biceps curl better than standing?
The seated biceps curl minimizes body movement, making it better for isolating the biceps, while standing curls may engage more stabilizing muscles but allow for more momentum.
What weight should I use for seated dumbbell curls?
Choose a weight that allows you to perform the exercise with proper form for 8–12 repetitions without using momentum or compromising technique.
Can beginners do seated biceps curls?
Yes, seated biceps curls are excellent for beginners due to their simplicity and controlled range of motion that targets the biceps effectively.
What muscles do seated biceps curls work?
Seated biceps curls primarily target the biceps brachii and also engage the brachialis and brachioradialis as secondary muscles.