Seated Dumbbell Curl

Starting position

1. Sit on the end of a bench or on an upright bench, feet flat on the floor at shoulder width.
2. Hold the dumbbells with an underhand grip, arms hanging at your sides, palms facing forward.
3. Keep your back straight, shoulders down and back, elbows against your sides.

Execution

1. Exhale and curl the dumbbells toward your shoulders. The elbows stay in place.
2. Pause for a second at the top and squeeze the biceps.
3. Inhale and lower slowly, over 2–3 seconds, until your arms are almost straight.
4. Curl both arms together or alternate — either way your torso stays still.

Common mistakes

• Leaning back — the back helps lift the weight and the lower spine gets overloaded.
• Elbows drifting forward and up — the front delts take the load.
• Dumbbells hitting the seat — you lose control at the bottom.
• Lowering too fast — the biceps do less and the elbows suffer.

Beginner tips

• Seated, it's harder to cheat, so the weight may be a little lighter than standing — that's fine.
• If the dumbbells hit the bench, sit closer to the edge or turn your wrists slightly out.
• Add 1–2 kg once all sets feel easy with reps to spare.

Alternatives

• Standing Barbell Curl — the same curl standing, easier to add weight
• Incline Dumbbell Biceps Curl — greater biceps stretch
• Dumbbell Concentration Curl — even stricter isolation