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Biceps

Seated Dumbbell Curl

Seated Dumbbell Curl (Start)Seated Dumbbell Curl (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A seated dumbbell curl, which removes leg drive so the biceps do the work.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit on a bench with your back supported and a dumbbell in each hand.
  2. 2Let your arms hang at your sides with palms facing forward.

How to perform

  1. 1Curl both dumbbells up by bending your elbows.
  2. 2Keep your elbows at your sides.
  3. 3Squeeze at the top.
  4. 4Lower slowly.
  5. 5Repeat.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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