Seated Biceps Curls

Beginner Level of Difficulty

The seated dumbbell curl is a beginner exercise. This exercise targets the biceps and is suitable for any fitness level.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

seated biceps curls - step 1

Step 1

Start in a seated position with your feet and knees together, your back straight and your arms hanging down at your sides.

seated biceps curls - step 2

Step 2

Curl the dumbbells up towards your shoulders and curl them in 45 degrees at the top.

seated biceps curls - step 3

Step 3

Lower the dumbbells back to your sides an repeat.