Arms · Dumbbell
Dumbbell Seated Curl
How to do the dumbbell seated curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit upright on a bench with a dumbbell in each hand at your sides, palms facing forward. Keeping your elbows pinned to your sides, curl the weights toward your shoulders, then lower slowly. Sitting removes body english and keeps the biceps under strict tension.
- 1Feel your biceps contract as you curl the weights up
- 2Keep your elbows fixed at your sides through the whole rep
- 3Squeeze at the top, then lower slowly for a full stretch
Common mistakes
- Don't swing the weights or lean back to start the curl
- Avoid letting your elbows drift forward as you lift
- Don't drop the dumbbells fast; control the lowering phase
Muscles worked
The dumbbell seated curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell seated curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.