Dumbbell Seated Curl
Also known as: seated dumbbell curl
Use independent dumbbell loading to build strength you can feel outside the gym: Dumbbell Seated Curl finishes an arm session cleanly.
How to do Dumbbell Seated Curl
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Seated Curl Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Seated Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Dumbbell Seated Curl
Swap Dumbbell Seated Curl For
Dumbbell Seated Curl — Frequently Asked Questions
How do you do the Dumbbell Seated Curl?
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward. Keep your back straight and your elbows close to your torso. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Seated Curl work?
The Dumbbell Seated Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Seated Curl should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated Curl good for beginners?
Yes. The Dumbbell Seated Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Seated Curl?
Try the Band Alternating Biceps Curl, Biceps Narrow Pull-ups or the Barbell Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated Curl the same as the seated dumbbell curl?
Yes. The Dumbbell Seated Curl is also commonly called the seated dumbbell curl. Different gyms and training programs label it differently, but "seated dumbbell curl" refer to this same movement.
