Seated Bicep Curl
Table of Contents:
Exercise Information
- Alternative Names: Seated dumbbell biceps curl
- Type: Strength
- Experience Level: Beginner
- Equipment: Dumbbells, bench
- Muscles Targeted: Biceps
- Mechanics: Isolation
- Average Number of Sets: 2-3 with 8-12 reps each
- Variations: None
- Alternative: Barbell curl, EZ bar curl, lying cable curl
The seated bicep curl, unlike its basic version, is performed by sitting on a flat bench and grabbing a pair of dumbbells at arm’s length. It is considered one of the best biceps-building exercises used for gaining strength required for progressing to other lifting exercises including deadlifts and presses.
Seated Bicep Curl Exercise Information
- Alternative Names: Seated dumbbell biceps curl
- Type: Strength
- Experience Level: Beginner
- Equipment: Dumbbells, bench
- Muscles Targeted: Biceps
- Mechanics: Isolation
- Average Number of Sets: 2-3 with 8-12 reps each
- Variations: None
- Alternative: Barbell curl, EZ bar curl, lying cable curl
How to do Seated Bicep Curl
Lift the weights (weighing about 25-40 lbs) and twist your wrists as they pass your thighs so that the palms are facing forward (supinated) at the end of the movement. Continue the movement until you assume a full contracted position and the biceps reach your shoulder level. Pause for one or two seconds and then lower the weights back to the initial neutral position.
Seated Dumbbell Biceps Curl Tips
- Lift the dumbbells and lower them with a controlled pace so that you can avoid using momentum.
- Extend your arms completely to lower the weights to the initial position.
Alternative Exercises
- Barbell Curl
- Lying Cable Curl
- EZ Bar Curl