Seated Dumbbell Curl

How to do it

1. Set a bench with the back upright and sit with a dumbbell in each hand.
2. Press your back into the pad and let the arms hang straight, palms facing forward.
3. Curl both dumbbells up toward the shoulders with the elbows at your sides.
4. Squeeze at the top without the elbows moving forward.
5. Lower slowly until the arms are straight again.

Tips

• Keep the head and upper back on the pad to rule out any swing.
• Turn the pinky slightly up at the top for a stronger biceps contraction.

Common mistakes

• Leaning forward off the pad to shorten the lift.
• Letting the dumbbells drop quickly on the way down.

Muscles worked by the Seated Dumbbell Curl

• Biceps (short head) Primary32%
• Biceps (long head) Primary30%
• Brachialis Secondary18%
• Brachioradialis Minor6%
• Forearm flexors Minor6%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Seated Dumbbell Curl alternatives

Same equipment

• Dumbbell CurlDumbbell
• Leaning Dumbbell CurlDumbbell

Different equipment

• Axle Bar CurlBarbell
• Band CurlResistance band
• Barbell CurlBarbell
• Cable CurlCable

Make it harder

• Axle Bar CurlBarbell
• Leaning Dumbbell CurlDumbbell
• 21sBarbell
• Single Arm Cable Curl (Cuff)Cable

Similar exercises

• EZ Bar CurlEZ bar
• Supinating Dumbbell CurlDumbbell

Frequently asked questions

What muscles does the Seated Dumbbell Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Seated Dumbbell Curl good for beginners?

Yes. The Seated Dumbbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Seated Dumbbell Curl?

For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Seated Dumbbell Curl harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

• Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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