Seated Dumbbell Curl
Wrists rotate so palms face shoulders at the top.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on a flat bench holding a dumbbell in each hand with arms fully extended.
- Keep your elbows tucked close to your torso throughout the movement.
- Curl the weights up while rotating your wrists so palms face your shoulders at the top.
- Squeeze your biceps hard at the peak of the contraction.
- Lower the dumbbells slowly back to the start while reversing the wrist rotation.
Common mistakes
- Swinging the torso to generate momentum.
- Letting the elbows drift forward or backward.
- Dropping the weight too quickly on the way down.
- Shrugging the shoulders instead of isolating the biceps.
Tips
- Imagine screwing your hands outward as you lift the weight.
- Keep your upper arms glued to your sides to prevent swinging.
- Control the negative phase to maximize time under tension.
Details
- Base movement
- Biceps curl
- Load position
- At the sides
- Arms
- Both
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Seated
