Seated Dumbbell Bicep Curls
- Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and shoulders back.
- Keep your arms fully extended with your elbows close to your sides.
- Rotate your palms so that they are facing in towards you. This is the start position.
- Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
- As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
- Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
- Hold for a count of one as you squeeze your biceps.
- return to the start position, rotating your wrists back to an underhand grip position.
Related exercises to discover
Seated dumbbell bicep curls is a gym work out exercise that targets biceps and also involves forearms. Refer to the illustration and instructions above for how to perform this exercise correctly. Behind-the-back standing bicep curls, static bicep curls and exercise / swiss ball bicep curls are related exercise that target the same muscle groups as seated dumbbell bicep curls. Visit our directory for more exercises.
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