Strength

Seated Dumbbell Curl

The Seated Dumbbell Curl targets the biceps effectively, perfect for strengthening and toning arms. The seated position supports good form ensuring a productive bicep workout and upper body strength-building.

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Seated Dumbbell Curl instructions

Step-by-step instructions

Sit on a workout bench or chair, holding one dumbbell in each hand, palms facing forward.

Keep your feet flat on the floor and maintain a straight posture.

Bend your arm at the elbow and lift the dumbbell up towards your shoulder. Ensure your elbows are close to your body and not flaring out.

Lower the dumbbell slowly back to the starting position.

Complete the desired number of reps then switch to the other arm.

Sit on a workout bench or chair, holding one dumbbell in each hand, palms facing forward.

Keep your feet flat on the floor and maintain a straight posture.

Bend your arm at the elbow and lift the dumbbell up towards your shoulder. Ensure your elbows are close to your body and not flaring out.

Lower the dumbbell slowly back to the starting position.

Complete the desired number of reps then switch to the other arm.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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