Biceps Exercises

Seated Dumbbell Biceps Curl

Skill Level Intermediate
Type Strength Training
Equipment Bench, Dumbbells
Body parts Biceps, Forearms

The seated dumbbell biceps curl increases the strength and size of the biceps and forearms. The seated position isolates the biceps by taking away assistance from other muscle groups such as the back and legs.

Instructions

Sitting on a bench, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward.
Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders. Pause, then lower the weights to the starting position.

Trainer’s Tips

Make sure to squeeze the biceps at the top of the lift.
Lower the weight all the way until your arms are fully extended.
Keep a controlled pace throughout the movement to avoid using momentum.

Advanced variations

Decline Hammer Curl
Dead-Hang Biceps Curl
Close-Grip EZ-Bar Biceps Curl
Seated Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl
Twisting Standing Dumbbell Biceps Curl