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Seated Dumbbell Curl 8s · no sound

Seated Dumbbell Curl

A seated dumbbell curl with the back supported, removing the swing so the biceps work through a strict range.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set an adjustable bench upright and sit with your back flat against the pad.
  2. Plant your feet on the floor about hip-width apart with your knees bent.
  3. Hold a dumbbell in each hand with your arms hanging and palms facing forward.
  4. Curl both dumbbells toward your shoulders, moving only at the elbows.
  5. Squeeze the biceps at the top without letting your shoulders shrug.
  6. Lower the dumbbells slowly to full extension and repeat.

Common mistakes

  • Peeling the back off the pad to start the rep, which reintroduces the swing the seat removes.
  • Letting the elbows drift back behind the torso, which shortens the range at the bottom.
  • Dropping the weights quickly, which throws away half of every rep.
  • Shrugging at the top, which passes work to the traps instead of the biceps.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Seated Dumbbell Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Seated Dumbbell Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Seated Dumbbell Curl good for beginners?
GymVim rates it beginner.

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