Dumbbell Curl Seated Exercise Guide & Video

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Watch Seated Dumbbell Curl

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Sit with your back straight and feet flat on the floor. Keep your elbows at your side.

Step 2. Bend at the elbow and curl the weight up as far as you can. Do not move your upper arm.

Step 3. Lower the weight back down until your arm is straight.


The seated dumbbell curl is one of the most basic and important bicep exercises. It is a staple of any bicep training routine. This exercise is important because it strengthens and develops the entire bicep muscle. It can be performed as either a mass building motion or a shaping and developing motion. By performing this exercise while seated, you prevent any low back pressure or body sway, allowing for maximum isolation of the muscle. This exercise can be performed with or without rotating the wrist during the curling motion and can be done one arm at a time or two.

Seated Dumbbell Curl 4
Seated Dumbbell Curl 3

Updated: March 31th, 2015