Seated Dumbbell Bicep Curl
Builds arm strength with back support
ArmsBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Sit on bench with dumbbells in hands
- Step 2: Keep elbows against thighs or sides
- Step 3: Curl weights toward shoulders
- Step 4: Lower slowly
- Step 5: Repeat
Equipment
- Dumbbells optional
- Bench optional
Coaching tips
Benefits
Builds arm strength with back support
Common mistakes
Swinging or moving elbows
Make it harder
Increase weight
Make it easier
Use lighter dumbbells
Breathing
Exhale on curl
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.