Seated on a bench, you alternate curling dumbbells with each arm.
- +Limits swinging during curls
- +Lets each arm work separately
- –Slower than curling both arms
- –Limited weight compared with standing curls
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit tall on a bench; feet flat, core braced, shoulders down
- Hold a dumbbell in each hand at your sides; palms facing in
- Keep elbows close to your ribs; upper arms stay still
- Curl one dumbbell up, rotating palm to face you as it rises
- Squeeze the biceps at the top; don’t bend the wrist
- Lower slowly to full extension; then alternate the other arm
- Exhale up, inhale down; no swinging—reduce weight if form breaks
Related exercises
Standing Biceps Cable Curl
Dual Cable Biceps Curl
Seated Dumbbell Bicep Curl
Barbell Bicep Curl
Bicep Preacher Curl Cable
Single Arm Cable Biceps Curl
Dumbbell Alternate Bicep Curl
Dumbbell Bicep Curl
One-Arm Incline Dumbbell Bicep Curl
Biceps Overhead Cable Curl
Smith Machine Bicep Curl
EZ-Bar Bicep Curl
Dumbbell Incline Bicep Curl
Single Arm Cable Preacher Curls
Barbell Drag Bicep Curl