Seated dumbbell curl. Follow our step-by-step instructions and tips.

Seated dumbbell curl Learn the benefits, correct form, and tips. Feb 15, 2025 · Standing dumbbell curls are a more effective exercise for muscle activation, range of motion, and functional strength. Oct 7, 2025 · Learn how the seated dumbbell curl isolates your biceps for maximum growth and control. If you're using an adjustable bench, adjust the back to a 90-degree angle. Oct 9, 2025 · The concentration curl is a seated, single-arm dumbbell curl designed to maximize bicep isolation. Dec 21, 2021 · Find out how to perform seated hammer curls with dumbbells for your biceps and brachialis. Jun 21, 2024 · How To: Seated Dumbbell Curls The curl is one of the most popular exercises in existence, as everyone wants bigger guns and the movement is what can make that possible by way of it working the muscles of the upper arm. View our extensive database of exercise guides for a comprehensive list of exercises that target the biceps. 2 days ago · The routine There are five moves in the routine: Waiter with dumbbells Sumo squat biceps curl Seated dumbbell row Supine dumbbell shoulder circle Dumbbell arm extension with thread the needle. This is one of the very best bicep curl exercises out there for building bigger arms. A variation of the Dumbbell Curls, the Seated Alternating Dumbbell Curls is performed while seated. The starting position is with your arms behind you and as you curl up, turn your pinky up to focus on that contraction. Seated curls reduce the chances of using momentum by limiting lower body Strengthen your arms with the seated biceps curl. November 16, 2025 Biceps Exercise: Seated Dumbbell Curls Primary Muscle Biceps Secondary Muscles Traps, Shoulders Equipment Needed Dumbbells, Flat Bench Mechanics Type Isolation Proper Exercise Technique Sit on the bench holding a dumbbell in each hand. So, is it better to do bicep curls standing or seated? While there is more core engagement for bicep curls standing, this isn’t usually the goal for bicep training. The seated position reduces cheating and swinging and allows you to contract the bicep more effectively. The seated dumbbell biceps curl increases the strength and size of the biceps and forearms. Nov 23, 2022 · Incline Dumbbell Curl Variations Looking to shake up your workout a bit? Here are a couple of Seated Dumbbell Curl variations. You can use dumbbells for a wide range of exercises and movements. Seated What makes seated bicep curls such an effective part of arm workouts? The answer lies in the controlled isolation it offers to the bicep muscles. The Seated Dumbbell Curl is a fundamental bicep peak exercise for anyone looking to build and sculpt their arms. Seated Dumbbell Curls Overview This exercise focuses on your biceps, specifically the long head of your biceps. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight. Dec 29, 2021 · Read our seated bicep curl vs standing curl comparison to learn which curling position is optimal for muscle growth and strength development. 4 days ago · 5 Best dumbbell exercises for stronger arms, according to a strength coach Lifting your kids, pulling open a heavy door and putting groceries away on a high shelf — they all require upper body strength you can build with basic dumbbell workouts. Exercise explainers 1 Waiter with dumbbells The seated alternating dumbbell biceps curls increases the strength and size of the biceps and forearms. Seated Dumbbell Curl 1. Sep 13, 2013 · Performing dumbbell curls while you're seated allows you to more easily use special equipment and helps you better isolate your biceps. It also activates the brachialis and brachioradialis to a lesser extent. While standing curls allow for the use of heavier weights due to the ability to recruit ancillary muscles and momentum, sitting curls eliminate these Dumbbell Seated Hammer Curls (Alternating) | How To | Proper Form & Technique Dumbbell Seated Hammer Curls (Alternating) work the brachialis and brachioradialis, along with the bicep muscles. Lower the Dumbbells: Gradually lower the weights back to Other Exercises To Use: Seated angled dumbbell curls can be teamed up with dumbbell concentration curls, preacher curls and hammer dumbbell curls to create a workout plan that works effectively for developing overall arm size and strength. Get detailed instructions, tips, and muscle focus information for biceps, forearms. So, if Similar to other curls, this isolation exercise targets the biceps. Jun 21, 2025 · We explored various essential seated dumbbell exercises targeting the upper body, including bicep curls, tricep extensions, shoulder presses, chest flyes, and rows. By remaining seated during the seated dumbbell reverse curl, you eliminate the ability to arch your back and swing the weight up to the finishing position of the exercise. However, there’s a long-standing debate among fitness enthusiasts: seated dumbbell curls vs. But there are two main variations of this exercise: seated dumbbell curls and standing dumbbell curls. Curl Your Wrists: Slowly curl the dumbbells upward by flexing your wrists, keeping your forearms stationary on your thighs. Lift one dumbbell keeping the elbow close to the body and the Feb 6, 2020 · In this article, we tell you about what is a dumbbell curl, benefits of Dumbbell Curl, types of Dumbbell Curl, precautions to take with Dumbbell Curls and the correct way to do dumbbell curls. Find out how strong you are compared to other lifters at your bodyweight. Discover proper form, key tips, and why sitting builds power—click now! Exercise Video - Seated Dumbbell Curl Read our dumbbell seated curl guide. With your palms facing eachother, curl each arm one at a time by rotating your wrist so that your palm is facing in at the top of the movement Apr 3, 2024 · The incline dumbbell curl is an excellent curl version that helps to overcome the major problem with the standing curl – momentum. Find out the pros and cons of this exercise and how to vary it for different goals and settings. Start the Seated Dumbbell Curl starts with a dumbbell in each hand, in a seated position with feet shoulder-width apart and hands by the sides. Jun 17, 2022 · Performing a Seated Dumbbell Curl gives you the extra stability, especially when you are lifting heavy weights. Seated Dumbbell Curls (How To, Common Mistakes, Benefits of Seated) Coach Horton teaches how to do Seated Dumbbell Curls including common mistakes to watch out for and the benefits of See full list on hortonbarbell. Discover its benefits, primary muscles worked, difficulty level, equipment needed, and detailed Nov 4, 2024 · Let's talk about how to properly do dumbbell curls and some of the most popular variations of curls, from incline curls to hammer curls. This exercise targets your biceps and requires a flat bench and dumbbells. Feb 15, 2023 · Seated dumbbell curls are a staple exercise for sculpting your biceps brachii and improving arm strength. Learn how to perform seated dumbbell concentration curls, an effective isolation exercise for strengthening and building your biceps. This is a beginner-level exercise that helps build arm strength and size in a controlled environment. Performed while seated, this movement involves holding a single dumbbell in one hand with the arm fully extended at the side. Perfect for focused arm workouts. This provides a better isolation and contraction on the biceps. Standing bicep cable curls, underhand grip / chin-ups / pull-ups /pullups and battle rope snakes are related exercise that target the same muscle groups as seated dumbbell bicep curls. Exercise Video - Seated Dumbbell Hammer Curl The Dumbbell Seated Curl is a classic exercise that effectively targets the biceps, helping to build strength and size in your arms. Performing the curl while seated reduces the use of momentum, making it easier to focus on controlled movement and full contraction of the biceps. By anchoring your back against a bench or chair, you can maintain a stable position, ensuring that your biceps do the majority of the Mar 29, 2021 · Finally, try complementing your dumbbell concentration curls with other great bicep exercises such as barbell curls, preacher curls, cable curls, dumbbell incline curls, dumbbell hammer curls, cable supine curls, or lever curls. standing dumbbell curls. Nov 7, 2016 · The seated position means you can really isolate those biceps, rather than relying on other muscles to general momentum. Position an incline bench at roughly 90 degrees and select the desired weight from the rack. Perform each exercise for 45 seconds, then rest for 15. This muscle, located on the outer side of Master the Seated Dumbbell Curl with our step-by-step guide. Aug 11, 2024 · Build your best biceps and forearms with the seated dumbbell hammer curl. Although very similar to its standing counterpart, by sitting down you can focus more on squeezing the biceps and not worry about swaying your body back and forth, therefore 'cheating' using momentum. It involves sitting on an incline bench with a dumbbell in each hand and curling the weights up towards the shoulders, one arm at a time. The Seated Dumbbell Curl targets the biceps effectively, perfect for strengthening and toning arms. It's a great exercise at effectively isolating the biceps without activating a lot of secondary muscles like the shoulders. A drag curl, whether standing, seated, with a barbell or dumbbell is a curl that limits anterior deltoid involvement, and an exercise that helps to place more stress on the bicep heads. This is because the bench or chair serves to stabilize the body. Sep 12, 2024 · Master the incline dumbbell curl to target your brachii muscles. Performing the movement from the seated position isolates the biceps. Different equipment can be used to perform a myriad of variations, one of which is the seated dumbbell curl. With this exercise, you can strengthen your biceps the way you want. We explain how to do this great sleeve-filler and reveal the best variations and alternatives. com Dec 27, 2021 · Learn how to do seated dumbbell curls with optimal technique and why they are good for bicep isolation and mass building. Start sat upright on a flat bench, holding a dumbbell either side of the body, one in each hand. Performed while seated, this exercise minimizes the use of momentum by restricting body movement, allowing for better concentration on the biceps. Feb 13, 2025 · How to Perform the Dumbbell Wrist Curl: Set Up Seated: Sit on a bench or chair with your forearms resting on your thighs, palms facing up. Keep your elbows tucked into your side and curl the dumbbell up towards the shoulder. However, dumbbells offer several benefits. In this blog post, we will delve into the nuances of both standing and sitting dumbbell curls, analyzing their advantages, disadvantages, and effectiveness to help you Seated Dumbbell Curl: Isolate and build biceps with seated dumbbell curls. Both exercises have their own benefits and drawbacks, so it’s important to understand the differences between them before deciding which one is right for you. Lift the dumbbell keeping the elbows close to the Learn how to do Dumbbell Seated Bicep Curl exercise properly. Oct 13, 2024 · The seated dumbbell hammer curl focuses on both the biceps and forearms. Hold a dumbbell in each hand, letting your wrists hang just past your knees. Performing curls utilizing a reverse grip, as seen in the seated Mar 23, 2023 · Looking to grow bigger, more defined biceps? Start performing the incline dumbbell curl! Read on to learn what it is and how to perform incline curls. Seated incline dumbbell curls are an exercise that targets the biceps and forearms. Jun 1, 2021 · What Are Seated Dumbbell Curls? The seated dumbbell curl is perhaps one of the first arm exercises any beginner will learn at the gym. Seated dumbbell bicep curls is a gym work out exercise that targets biceps and also involves forearms. Whether you are a competitive bodybuilder lifting for aesthetics, an athlete lifting to improve performance, or an everyday fitness enthusiast lifting for overall health, the incline dumbbell curl is a staple exercise for any Feb 25, 2024 · When it comes to building bigger, stronger biceps, dumbbell curls reign supreme. Because you are in a seated positon with your back supported, you eliminate the hip swing and back arch that is commonly seen on the standing curl. This muscle, located beneath the biceps, also plays a role in elbow flexion and receives a good workout during incline dumbbell curls. Dec 6, 2012 · Muscle Targeted: Biceps Starting position:Choose an appropriate dumbbell weight to match your type of training. Instead of leaning back at an incline, sit up tall on a bench. . Of course, what biceps exercise isn’t a great choice to finish off a lift? In this guide I’m going to teach you how to do Seated Dumbbell Hammer Curls, what muscle groups they work and a few alternatives in case you need them. Utility benches–the short benches with backs frequently used for dumbbell shoulder presses–are probably the best suited. The seated position isolates the biceps by taking away assistance from other muscle groups such as the back and legs. Dumbbells offer versatility, allowing you to target specific muscles through a variety of exercises, from compound movements like squats and deadlifts to isolation exercises such as bicep curls and lateral raises. This classic movement isolates the biceps brachii, ensuring it gets maximum muscle engagement and growth. Learn how to perform Seated Dumbbell Curl with proper form. Oct 16, 2021 · Use the seated alternating dumbbell curl to isolate, strengthen, and build your elbow flexors. The seated dumbbell wrist curl is an exercise used to target the muscles of the forearms. By adjusting grip, stance, and range of motion Seated dumbbell curls are one of the most effective exercises for building great looking biceps. This exercise is great for building strength and size in the upper arms. Visit Oct 13, 2024 · Seated Dumbbell Curl: Overview The Seated Dumbbell Curl is a highly effective exercise for isolating the biceps and minimizing the involvement of other muscle groups. The Seated Dumbbell Curl is an isolation exercise designed to target the biceps, specifically focusing on building strength and size in the upper arm. This exercise, as indicated in its name, involves doing the curls while seated. Nov 15, 2023 · Learn How To Perform The Dumbbell Seated Drag Curl With Our Comprehensive Video Guide. Also, performing this exercise in a seated position helps minimize the use of momentum, allowing for better isolation of the biceps and more effective muscle development. So for a seated dumbbell curl, use an incline bench. Nov 11, 2022 · Learn how to do seated and standing dumbbell concentration curls for your biceps by reading our tutorial and guide to the benefits of this exercise. Doing a variety of bicep exercises every few weeks will promote muscle growth and keep your arm day more interesting. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. How To Properly Do Seated Dumbbell Curls For Best Results David Duncan 42. The seated position supports good form ensuring a productive bicep workout and upper body strength-building. Get tips and techniques for this essential weightlifting move. Extend your arms by your sides and sit up tall. Perfect your technique with our comprehensive guide. Build Biceps And Improve Arm Strength With This Effective Exercise. Seated dumbbell curls, also known as the seated dumbbell bicep curl, increase the strength and size of your biceps and forearm, giving you the coveted full-arm look. ftsvideos. Incline Dumbbell Curl instruction video & exercise guide! Learn how to do incline dumbbell curl using correct technique for maximum results! Aug 13, 2025 · Bicep curls can be done from either the standing or seated position, but which variation you choose is going to depend on your exercise goals. Jun 21, 2025 · The Fundamentals of Sitting Dumbbell Curls: Why and How to Set Up The decision to perform bicep curls from a seated position, rather than standing, is a strategic one that offers distinct advantages for muscle isolation and training safety. The Seated Dumbbell Wrist Curl is an exercise primarily targeting the forearm muscles. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Aug 12, 2025 · The incline dumbbell curl is a secret weapon for bicep growth. Seated Dumbbell Curl The main difference with Seated Dumbbell Curls is that both dumbbells are curled at the same time rather than one at a time. Using a supinated grip (palms facing forward) take a deep Dec 23, 2021 · If you want to learn how to perform the seated reverse dumbbell curl with the optimal arm-building technique, check out our tutorial for more info. This guide breaks down the technique, benefits, variations, and tips to maximize results. Being seated reduces your ability to cheat. Learn how to do this exercise, the muscles worked, and the main benefits. Complete all five moves, then repeat the full circuit once more. 6 days ago · Working different muscle groups with dumbbells is an effective way to build strength, improve muscle tone, and enhance overall fitness. The One-Arm Seated Dumbbell Curl is an isolation exercise primarily targeting the biceps. Learn how to do Seated Dumbbell Curl with step-by-step instructions, video demonstrations, and details on the muscles worked. They involve more muscle and can be done seated or standing, with the latter being more compound. Apr 15, 2022 · Seated DB Hammer Curls are a great finisher to toast the biceps at the end of a workout. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside. Then do your other arm. Seated Dumbbell Curl Step 1 Holding a dumbbell in each hand in a neutral grip (palms facing inwards), sit down on the end of a bench with feet together. They are a staple movement of mass building arm workouts used by top bodybuilders to first time novices and they can be the key to making your biceps look like you have big softballs inserted into your arms! Many people Set up for the one-arm seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a dumbbell at one end. This bicep isolation exercise is a variation of the traditional bicep curl, but it has its own uniqueness. Learn how to do seated dumbbell curl with correct technique and form. Sit upright on a chair with your feet flat on the floor at May 30, 2025 · How to properly lift dumbbells while sitting? Discover effective techniques, posture tips, and safety advice for optimal seated dumbbell workouts. Follow our step-by-step instructions and tips. Learn proper form and technique to maximize your strength training with ACE Fitness. Click here for more killer workouts! http://www. The lifter has the luxury of selecting any available seat, with or without a back. Stop Screwing Up Incline Dumbbell Curls (PROPER FORM!) How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program The ONLY 3 Bicep Exercises For Men Over 40 (GET RIPPED ARMS!) Alternate Seated Dumbbell Curl instruction video & exercise guide! Learn how to do alternate seated dumbbell curl using correct technique for maximum results! Learn how to do Dumbbell Seated Curl exercise properly. Seated Dumbbell Curl The seated dumbbell biceps curl is a classic exercise that helps build arm strength, according to the American Council on Exercise (ACE). Lift the dumbbells keeping the elbows close to the Mar 11, 2024 · When it comes to building strong, defined biceps, dumbbell curls are a staple exercise. Apr 10, 2024 · When it comes to developing muscular and defined biceps, dumbbell curls are an indispensable exercise. Which variation is better? In this comprehensive guide, we’ll delve into the advantages, disadvantages, and optimal execution of both seated and standing dumbbell curls, empowering you to make Jul 15, 2024 · The seated dumbbell curl is a variation of the classic dumbbell curl, but with an added twist: you’ll perform it while seated on a bench. Whether or not you keep palms up throughout the entire movement or rotate the lower arm depends on you and what muscles you want to focus on (see Nov 11, 2022 · Learn how to do a seated incline dumbbell curl for your biceps, the correct bench angle, and the benefits of the exercise by reading our guide. Let The seated dumbbell reverse curl is a curl variation used to target the biceps and forearms. The bicep extends all the way from your […] Aug 14, 2024 · What to know In this blog post, we’ll delve into the specifics of incline dumbbell curls vs seated dumbbell curls, exploring their advantages, disadvantages, and how to choose the best option for your fitness goals. An incline bench would make a fine seat, but then that turns the seated hammer curl into an Learn how to do Dumbbell Seated Drag Curl exercise properly. 5K subscribers Subscribe Dumbbell Seated Curl is an isolation exercise that primarily works out the biceps brachii, targeting both the long and short heads of the muscle. This is your starting position. Learn the proper technique through this video guide and step-by-step instructions. You support your upper arm against the inside of your thigh, brace your body, and perform a slow, controlled curl. How to perform? Much like the Seated Alternating Dumbbell Curls, the Seated Dumbbell Curls are performed seated but instead of alternating between each hand, you perform the lifting using both hands at at the same time. Oct 11, 2022 · The two closest variations to Seated Alternating Curls are two other seated dumbbell curl exercises. Lwearn how to do this exercise, the muscles worked, and the main benefits. Bring the gym home! Tables of Seated Dumbbell Curl strength standards for men and women. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. 1 day ago · The seated dumbbell biceps curl is a classic exercise that helps build arm strength, according to the American Council on Exercise (ACE). Perhaps the biggest difference between standing and seated dumbbell curls is the latter relaxes the hips. Also, learn the 5 pros and cons of this isolation exercise. Perfect for the gym. Then, instead of turning the palms up, keep the palms turned in for the entire movement. However, there has been an ongoing debate regarding the optimal position for performing dumbbell curls: standing or sitting. Seated Dumbbell Hammer Curls Seated DB Hammer Curls are a simple, but effective Incline Dumbbell Curl variation. Apr 19, 2022 · Seated hammer curls require a seat of some sort, as the name makes obvious, and dumbbells. Sep 30, 2025 · Discover 6 seated dumbbell exercises to build muscle, reduce back strain, and improve posture. Learn the benefits and proper form for the seated incline dumbbell curl. Performed while seated, this exercise involves holding a dumbbell in one hand and curling the wrist upwards, focusing on strengthening the forearm flexors. Read our dumbbell seated bicep curl guide. This isolation movement is performed while seated, which allows you to focus on form and minimize the risk of using momentum. Start the Seated Alternating Dumbbell Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. Dec 28, 2021 · Learn how to do the alternating dumbbell curl for your biceps in both standing and seated positions by reading our step-by-step training tutorial. com/exclusive/ Seated Dumbbell Bicep Curls target your biceps (front of the arm) and brachiordialis Nov 7, 2023 · Benefits of Dumbbell Curls for Building Biceps You can build biceps strength and muscle mass in many different ways: free weights like barbells and dumbbells, a cable machine, a resistance band, or even your body weight. Feb 29, 2024 · Seated dumbbell curl instructions: 1. 2. Stand up straight with a dumbbell in each hand Start the Seated Single-Arm Dumbbell Curl with a dumbbell in one hand, in a seated position with feet shoulder-width apart and hands by the sides. It’s simple, easy to learn, and best of all, effective. yxr vakok xcjwjy jidguz wqnpdcr qnjbk jqvnjv ywxwf binkyl jldba ctyll kbqumtz suhuelv iwxbac guwc