Seated Bicep Curl (Dumbbell)

An isolation exercise for building bicep strength and size by curling dumbbells while seated, eliminating leg drive and enforcing strict form.

Instructions

1. Sit upright on a bench with your back against the backrest, feet flat on the floor, holding a dumbbell in each hand at your sides with palms facing forward.
2. Keep your elbows stationary against your torso throughout the movement.
3. Exhale and curl the dumbbells upward, bending at the elbows, moving only the forearms.
4. Continue curling until your forearms approach your biceps, squeezing at the top of the movement.
5. Inhale and lower the dumbbells back to the starting position in a controlled manner.
6. Repeat for the prescribed number of repetitions.

Tips

• Maintain strict form with no momentum or leg drive; seated position enforces this.
• Keep your elbows pinned to your sides; avoid allowing them to flare outward.
• Perform the movement slowly and controlled, feeling the biceps contract.
• You can use a slight supination (twist inward) at the top to maximize bicep activation.
• Start with lighter weights than you would use standing to ensure proper form.
• This variation is excellent for beginners to focus on mind-muscle connection.