Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

One-Arm Seated Dumbbell Curl Instructions

  1. Set up for the one-arm seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a dumbbell at one end. If you're using an adjustable bench, adjust the back to a 90-degree angle.
  2. Sit on the end of the bench with your feet out in front of you and your knees together.
  3. Pick up the dumbbell with one hand and bend the arm slightly to take the tension into the bicep. This is the starting position for the exercise.
  4. With your back straight and your elbow tucked in at your side, slowly curl the dumbbell up as far as possible.
  5. Squeeze the bicep hard,  and then slowly lower the weight back to the starting position.
  6. Repeat for desired reps, and then repeat for the other arm.


One-Arm Seated Dumbbell Curl Tips

  • Keep the rep timing slow and control the weight throughout the set.
  • Keep your elbow tucked in at your side, don't allow it to come forward as you move the weight. Only your forearm should move.