Bicep Curl (Dumbbell, Seated)
The Seated Dumbbell Bicep Curl is an isolation exercise performed while sitting to minimize momentum and strictly target the biceps brachii. By stabilizing the torso, it ensures the arms do the work for maximum muscle development.
AI coaching optimizes this isolation movement by analyzing your previous back training volume to prevent overtraining the biceps. By correlating your RPE and load data, the app ensures you are maintaining strict form at an intensity high enough to stimulate growth, rather than just going through the motions. If you report elbow discomfort, the system can instantly suggest neutral-grip alternatives like hammer curls to reduce joint strain.
Form Cues
- Sit tall with your back flat against the support pad
- Keep your elbows pinned to your ribcage throughout the rep
- Rotate your palms upward (supinate) as you lift the weight
- Squeeze the biceps hard at the top without moving your elbows
- Lower the dumbbells slowly for a count of 3 seconds
- Don't swing your torso back and forth to generate momentum
- Don't let your elbows drift forward or flare out
- Don't cut the range of motion short at the bottom
- Don't curl your wrists inward excessively at the top
- Don't lift your hips or back off the bench
Common Mistakes
- Using excessive momentum to lift
- Elbows drifting forward
- Partial range of motion
- Curling wrists excessively
- Lifting too heavy (ego lifting)
Muscles Worked
This exercise primarily targets the biceps brachii, engaging both the long and short heads to build arm peak and thickness. Because you are seated, it eliminates leg drive, forcing the flexor muscles of the forearm to assist in stabilizing the weight strictly through the elbow joint.
Primary
Secondary
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