Seated dumbbell curl

Name: Seated dumbbell curl exercise demonstration
Uploaded: 2026-09-13
Duration: PT6.57S
Description: A seated dumbbell curl is a palm-up biceps curl performed while sitting upright on a bench. Sitting reduces the option to swing the torso while the biceps, brachialis and brachioradialis bend the elbows.

Variation of Dumbbell biceps curl

Also called seated biceps curl, seated DB curl.

What is a seated dumbbell curl?

A seated dumbbell curl is a palm-up biceps curl performed while sitting upright on a bench. Sitting reduces the option to swing the torso while the biceps, brachialis and brachioradialis bend the elbows.

Two-frame front-view anatomical illustration of a seated man curling two dumbbells from straight arms to palms-up bent elbows, with the biceps and forearms highlighted.

How do you perform a seated dumbbell curl?

Set up

Sit tall on a bench with your feet planted and a dumbbell in each hand beside your thighs.
Let the arms hang almost straight, keep the wrists neutral and turn the palms forward or begin turning them as the curl starts.

Execution

Curl the dumbbells toward the shoulders by bending the elbows and finishing with the palms facing upward.
Keep the upper arms near the sides and stop before leaning back or lifting the shoulders.
Lower under control to the long starting position, then repeat together or one side at a time.

Common mistakes

Leaning back to move the dumbbells
Use a lighter load so the seated torso stays in the same position from start to finish.
Letting the wrists fold back
Keep each wrist aligned with its forearm throughout the curl.
Stopping the return early
Lower to an almost-straight arm under control so every repetition uses the same range.

Where it fits in a session

Use it after compound pulling or alongside other arm isolation work.

Choose a load that lets the torso, wrists and shoulders stay quiet through the full range.

Muscles worked

Front

Back

Primary

Secondary

Schematic surface view. Some muscles are partly visible or not shown.

The palm-up curl emphasizes the biceps while the brachialis and brachioradialis also bend the elbow.

Variations

Standing dumbbell curlUses the same palm-up curl while standing.
Incline dumbbell curlUses an inclined bench with the upper arms hanging behind the torso.
Concentration curlBraces one upper arm against the inner thigh.

Related tools

Frequently asked questions

What muscles do seated dumbbell curls work?

They mainly train the biceps brachii, with the brachialis and brachioradialis assisting elbow flexion.

Are seated curls different from standing curls?

The curl action is the same, but sitting removes most room for leg drive and torso swing and is commonly kept as a separate setup.

Should you alternate arms?

Alternating and curling together are both valid. Keep the same palm-up finish and seated posture either way.

Should you rotate the dumbbells?

You can begin neutral and turn palm-up as you curl, or start palm-up if that is comfortable. Finish in a supinated position for the movement taught here.