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Seated Bicep Curl

Try this Seated Version of the Classic Bicep Curl using Dumbbells

Welcome to our Seated Bicep Curl Exercise Instruction Guide!

On this page you'll learn how to do this version of the bicep curl using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so you can immediately add to your bicep workouts.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name:Seated Bicep Curl
Main Muscle:Biceps
Secondary Muscle(s):Forearms
Exercise Type:Pull, Isolation
Equipment Required:Dumbbell; Bench

Exercise Description and Instruction:

This weight training exercise is the seated version of the classic Dumbbell Bicep Curl. It uses dumbbells and both arms at the same time to curl and work your biceps.

seated bicep curl
seated bicep curl

To Perform This Exercise:

  1. Sit on bench with your feet firmly on the floor and your back straight.
  2. Grasp a dumbbell in each hand with your palms facing each other and lower the dumbbells to your sides.
  3. Slowly curl your arms up so your palms are facing up.
  4. Squeeze your biceps at the top and slowly lower to the starting position.


  1. Keep your elbows in the same position throughout the exercise. They should be drawn in to your torso, shoulder width apart.
  2. If possible use a short backed bench to help your posture.


Check out these variations of the bicep curl exercise:

Now that you've seen the Seated Bicep Curl, check out all of our different bicep exercises.

Final Related Pages:

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