Seated Dumbbell Curl

Muscles worked by the Seated Dumbbell Curl

Primary

BicepsBiceps Brachii

Secondary

BrachialisBrachioradialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Seated Dumbbell Curl

1. Sit on a bench with a dumbbell in each hand.
2. Let your arms hang at your sides with palms facing forward.
3. Curl both dumbbells toward your shoulders by flexing your biceps.
4. Squeeze at the top of the movement.
5. Lower the dumbbells with control.
6. Repeat for the desired number of reps.

Form tips

• Keep your elbows pinned at your sides throughout.
• Avoid leaning back to help lift the weight.
• Straighten your arms fully at the bottom of each rep.

At a glance

Seated Dumbbell Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Close-Grip EZ-Bar Curl
• Concentration Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-dumbbell-curl",
  "name_en": "Seated Dumbbell Curl",
  "name_de": "Sitzende Kurzhantel-Curl",
  "name_es": "Curl con Mancuernas Sentado",
  "description_en": "A seated bicep curl with dumbbells, the upright seated position removing body momentum for stricter form.",
  "description_de": "Ein Bizeps-Curl im Sitzen mit Kurzhanteln, wobei die aufrechte Sitzposition Schwung verhindert und eine sauberere Ausführung erzwingt.",
  "description_es": "Un curl de bíceps sentado con mancuernas, donde la posición sentada y erguida elimina el impulso para una técnica más estricta.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "brachioradialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with a dumbbell in each hand.",
    "Let your arms hang at your sides with palms facing forward.",
    "Curl both dumbbells toward your shoulders by flexing your biceps.",
    "Squeeze at the top of the movement.",
    "Lower the dumbbells with control.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank mit je einer Kurzhantel in der Hand.",
    "Lass die Arme seitlich hängen, Handflächen nach vorne.",
    "Curle beide Kurzhanteln durch Beugen des Bizeps zu den Schultern.",
    "Spanne oben kurz an.",
    "Senke die Kurzhanteln kontrolliert.",
    "Wiederhole für die gewünschte Wiederholungszahl."
  ],
  "instructions_es": [
    "Siéntate en un banco con una mancuerna en cada mano.",
    "Deja los brazos colgando a los lados con las palmas hacia adelante.",
    "Sube ambas mancuernas hacia los hombros flexionando los bíceps.",
    "Aprieta en la parte superior del movimiento.",
    "Baja las mancuernas con control.",
    "Repite el número deseado de repeticiones."
  ],
  "tips_en": [
    "Keep your elbows pinned at your sides throughout.",
    "Avoid leaning back to help lift the weight.",
    "Straighten your arms fully at the bottom of each rep."
  ],
  "tips_de": [
    "Halte die Ellbogen durchgehend fest an den Seiten.",
    "Vermeide es, dich zurückzulehnen, um das Gewicht zu heben.",
    "Strecke die Arme am Ende jeder Wiederholung vollständig durch."
  ],
  "tips_es": [
    "Mantén los codos pegados a los costados en todo momento.",
    "Evita inclinarte hacia atrás para ayudar a levantar el peso.",
    "Estira los brazos por completo al final de cada repetición."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/seated-dumbbell-curl-start.webp",
      "peak": "images/flat/seated-dumbbell-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-dumbbell-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.