Seated Dumbbell W Curl
Wrists rotate inward toward the shoulders during the curl.
- Level
- Beginner
- Equipment
- Bench, Dumbbell
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit upright on a flat bench with feet planted firmly.
- Hold dumbbells at your sides with palms facing forward.
- Curl the weights up and out so your hands finish wider than your elbows.
- Squeeze the biceps hard at the top of the movement.
- Lower the dumbbells slowly along the same wide path to the start.
- Repeat for the desired number of repetitions.
Common mistakes
- Swinging the torso to generate momentum.
- Allowing elbows to drift forward or backward.
- Dropping the weight too fast without wrist control.
- Shrugging shoulders up toward the ears during the curl.
Tips
- Keep elbows pinned strictly to your ribs throughout the set.
- Focus on the supination twist rather than just lifting heavy.
- Control the negative phase to maximize time under tension.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Seated
- Bench angle
- Flat
