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EXERCISE PDF

Seated Dumbbell Curl

Curl both dumbbells with palms forward and your back supported. Keep the upper arms near your sides and control the lift and lowering.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Seated Dumbbell Curl: English PDF page 1 of 2
Seated Dumbbell Curl: English PDF page 1 of 2
Seated Dumbbell Curl: English PDF page 2 of 2
Seated Dumbbell Curl: English PDF page 2 of 2

Review the movement

Start: support the back and feet, with arms lowered and palms forward.
Start: support the back and feet, with arms lowered and palms forward.
Curled position: bend both elbows while keeping the upper arms near the sides.
Curled position: bend both elbows while keeping the upper arms near the sides.

Muscles used

Main muscles

  • Biceps brachii

Assisting & stabilizing muscles

  • Brachialis
  • Brachioradialis
  • Forearm muscles (grip and wrist stability)

How to perform

  1. Sit against a stable backrest with both feet on the floor. Brace gently and relax the shoulders.
  2. Wrap each hand and thumb around a handle. Lower the arms beside the body with palms forward and wrists aligned with the forearms.
  3. Exhale and bend both elbows smoothly. Keep the upper arms near your sides and stop while the back and feet remain steady.
  4. Inhale and lower slowly by extending the elbows. Return to the comfortable hanging position.

Cautions

  • Leave room for the arms and weights to clear the seat and legs.
  • Do not force the elbows straight or bounce at the bottom.
  • Stop for elbow, wrist or shoulder pain. Reduce the load or range if the body rocks. Put the weights down safely without standing abruptly while holding them.
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