Seated Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Seated Dumbbell Curl
- Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Seated Dumbbell Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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2
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Lying Supine Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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6
Preacher Hammer Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Seated Dumbbell Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Two-Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Seated Close-Grip Concentration Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
Frequently Asked Questions
What muscles do seated dumbbell curl work?
Seated Dumbbell Curl primarily works the biceps.
What equipment do I need for seated dumbbell curl?
Seated Dumbbell Curl uses dumbbells.
Seated Dumbbell Curl: is it suitable for beginners?
Yes. Seated Dumbbell Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of seated dumbbell curl?
Alternate Incline Dumbbell Curl, Dumbbell Alternate Bicep Curl, Incline Dumbbell Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated dumbbell curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated dumbbell curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Dumbbell Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.