Seated Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Biceps Curl restricts body movement, forcing the biceps to do all the work. Sitting reduces momentum and helps maintain perfect form, making it ideal for controlled and focused muscle development.
How to Perform
Sit on a flat bench with a dumbbell in each hand.
Keep your elbows close to your torso and palms facing forward.
Curl both dumbbells toward your shoulders.
Squeeze at the top, then lower them slowly.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Sit upright and keep your core tight.
Control the tempo — avoid rushing.
Exhale on the curl, inhale as you lower.
Focus on the biceps contraction, not weight.
Keep your shoulders relaxed.
How Not to Perform
Don’t swing the weights.
Avoid leaning backward.
Don’t drop the dumbbells quickly.
Avoid lifting too heavy.
Don’t lift your elbows away from your sides.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
