---
title: "Dumbbell Seated Curl"
description: "Sit on a bench with your back straight and feet flat on the floor."
locale: en
slug: dumbbell-seated-curl
url: "https://hi.fitness/exercises/dumbbell-seated-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/6d6ec537-dumbbell-seated-curl.mp4"
updatedAt: 2026-07-30T22:30:10+00:00
---
# Dumbbell Seated Curl

Sit on a bench with your back straight and feet flat on the floor.

## How to do it

1. 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).
2. 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.
3. Squeeze your biceps at the peak of the movement and hold for a second.
4. Slowly lower the dumbbells back to the starting position. Repeat for the desired repetitions.

## Form tips

- 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.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [EZ Bar Biceps Curl Normal Grip](https://hi.fitness/exercises/ez-bar-biceps-curl-normal-grip) - Biceps · EZ bar
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable