How to Do Seated Dumbbell Curls: Proper Form and Tips
Master the seated dumbbell curl with our expert guide. Learn the proper technique to isolate your biceps, avoid common mistakes, and maximize muscle growth.
How to Perform
- Sit on a flat bench or a chair with back support, holding a dumbbell in each hand with your arms hanging at your sides.
- Rotate your palms so they face forward and pull your shoulder blades back against the seat for stability.
- Exhale as you curl the weights toward your shoulders by hinging only at the elbows.
- Squeeze your biceps at the peak of the movement while keeping your elbows tucked close to your torso.
- Lower the dumbbells back to the starting position in a slow, controlled motion until your arms are fully extended.
- Keep your torso stationary throughout the set to ensure the tension remains entirely on the arms.
Common Mistakes
- Swinging the torso to create momentum
- Allowing the elbows to drift forward during the curl
- Shortening the range of motion by not fully extending the arms
- Gripping the dumbbells too tightly, which can lead to excessive forearm fatigue
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms