Home Exercises Seated Dumbbell Curls

Seated Dumbbell Curls

Exercise Tips

  • Keep your back straight

Seated Dumbbell Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Sit on the center of a flat bench with one leg over each side, knees bent and feet flat on the ground. Hold a dumbbell in each hand, arms hanging down by your sides, palms facing each other.

  1. 1 Exhaling, slowly curl both arms up towards your shoulders, keeping your elbows close to your sides. As you do this, turn your wrists so your palms are facing up at the peak of the movement.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.