Seated Curl (Dumbbell)
Trains the biceps, with help from the forearms. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Seated Curl (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Seated Curl (Dumbbell) trains
Technique
How to do the Seated Curl (Dumbbell)
- Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand, letting your arms hang down by your sides with your palms facing your body (neutral grip).
- Keep your upper arms stationary and curl the dumbbells towards your shoulders by bending your elbows while rotating both wrists until your palms face the shoulders.
- Squeeze your biceps at the peak of the movement and hold for a second.
- Slowly lower the dumbbells back to the starting position. Repeat for the desired repetitions.
Form cues
Getting it right
- Avoid swinging your arms or using momentum; focus on controlled, slow movements.
- Exhale as you curl the dumbbells up and inhale as you lower them.
- Concentrate on using your biceps to lift the weights, minimizing shoulder involvement.
Substitutes
Swap Seated Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.