Skip to content
WorkoutPlan.
Arms Dumbbell Beginner Video

How to do the Seated Dumbbell Curls

Primary: Biceps · also works Forearms.

Seated DB Curls primarily target the biceps, allowing for better muscle isolation and control. This exercise helps to build strength and size in the biceps, and the seated position minimizes the use of other muscle groups and body momentum, making it an effective bicep-building workout. Using dumbbells also ensures balanced muscle development on both arms.

Demo video: Seated Dumbbell Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit down on a bench with a straight back, holding a dumbbell in each hand with an underhand grip.

  2. 2

    Let your arms hang straight down beside you, with your palms facing forward.

  3. 3

    Keeping your upper arms stationary, curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

Coaching cues

  • Keep your elbows close to your torso to avoid engaging the shoulders.
  • Perform the movement slowly and with control to maximize muscle engagement.
  • Avoid swinging the weights or using momentum, focus on isolating the biceps.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Seated Dumbbell Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Concentration CurlDumbbell · beginner Dumbbell CurlDumbbell · beginner Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Incline Dumbbell CurlDumbbell · intermediate Zottman CurlDumbbell · intermediate

Frequently asked questions

What muscles does the Seated Dumbbell Curls work?

Primary: Biceps. Secondary: Biceps, Forearms

How many sets and reps of Seated Dumbbell Curls should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Seated Dumbbell Curls?

Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.

Is the Seated Dumbbell Curls good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.