Arms / Beginner / Isolation (single joint)

Seated Dumbbell Biceps Curl

A curl performed seated on the end of a bench that builds the biceps with less body swing.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Sit on the end of a bench with feet flat, holding a dumbbell in each hand at your sides.
2. Keeping your back straight and elbows at your sides, curl both dumbbells toward your shoulders, palms turning up.
3. Squeeze at the top.
4. Lower slowly to straight arms.

Tips

• Stay upright; do not lean back.

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