Beginner exercise
Seated Dumbbell Curl
Also called Seated DB Curl
Technique
How to perform Seated Dumbbell Curl
- Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- Rotate the palms of the hands so that they are facing out from your torso. This will be your starting position. While holding the upper arm stationary, curl the weights and keep the palms of your hands facing forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move.
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to the starting position.
- Repeat for the prescribed repetitions.
GymDaze demonstration
Watch Seated Dumbbell Curl
Programming relevance
Muscles involved
Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.
MuscleScoreRole