Seated Curl with Dumbbell, Builds Big Biceps

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated: August 17, 2005

The Seated Curl with Dumbbell helps you target the biceps. This high intensity big bicep workout will help you to develop massive biceps.

This exercise will help you focus your bicep workout and by sitting, you reduce the chance that you will swing your body as you might with cheater curls. You should breathe out as you raise the dumbbell toward your body.

You can choose to do this bicep exercise with one dumbbell or alternating with two dumbbells. I prefer to use one and to focus on exhausting that arm. But some people like to use the alternating seated curl just to provide a change of pace in their workout.

Now you notice that I have placed my elbow on my leg. You can also do the exercise without putting your elbow on your leg. In which case you can actually use two dumbbells simultaneously and lift them like the cheater curls. But placing your elbow on your leg helps you focus your power and strength on your biceps.

Include the seated curls with dumbbell workout in your weekly routine, to help build huge biceps. Breathe out when lifting the weights toward your body and breathe in when the weight is going down. The downward swing of the weight should be slow and controlled. You build larger bicep muscle on the downward swing.

As always, if you haven't exercised in a long time or you have long standing medical problems, be sure and see a doctor before starting this or any exercise routine.

Biceps - Seated Curls

Hold one dumbbell in one hand with your palm facing up.
Place elbow on the inside of your leg just above the knee
Extend arm downward toward the floor
Curl the arm upwards, keeping elbow on your leg
Hold one second
Extend arm to starting position
Repeat 6 to 12 times.
Switch arm and repeat previous steps
For conditioning and good health do 2 sets
BodyBuilders do 3 to 5 sets

Seated Curl with Dumbbell beginning position
Begin position of the Seated Curl with Dumbbell, builds big biceps.

Seated Curl with Dumbbell end position
End position of seated curl with dumbbell.

This page shows photos of the seated curls with dumbbell workout. The exercise works the bicep muscles and can be included in most arm weightlifting workouts.

In summary, include the seated curls with dumbbell workout in your weekly routine, to help build huge biceps By focusing your attention on a single muscle group, you grow bigger, faster. Remember to breathe out when lifting the weights toward your body and to breathe in when the weight is going down. The downward swing of the weight should be slow and controlled.