Exercises

Seated dumbbell biceps curl

A supported torso makes it easier to bend the elbows without swinging the weights.

Seated dumbbell biceps curl with the back supported, palms facing upward and elbows kept close to the torso.

Dumbbells · Bench

Source: ACE · Seated Biceps Curl

Step by step

  1. Sit against an upright bench with both feet planted and one dumbbell in each hand.
  2. Let your arms hang beside the torso with palms facing forward and wrists straight.
  3. Keep your upper arms still and bend both elbows to bring the dumbbells toward the shoulders.
  4. Pause briefly, then lower the weights slowly until the elbows are almost straight.

Common mistakes

  • Driving the dumbbells up with the torso or moving the elbows far forward.
  • Bending the wrists or dropping the weights quickly.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.