Upper body · Biceps

Biceps curl (machine or seated dumbbell)

How to do the biceps curl on a machine or seated with dumbbells: elbow position, wrist supination, full range of motion and mistakes that take work away from the biceps.

Technique video

The seated biceps curl, on a machine or with dumbbells, is the strictest way to train the biceps: sitting down, you cannot swing your body, and the machine or arm pad locks your elbow in place. It is ideal for beginners and for routines with no load on the legs or back.

Muscles worked

The biceps brachii bends the elbow and turns the palm up (supination). The brachialis and forearm muscles assist.

How to do it

On a machine

1. Adjust the seat so your elbows rest on the pad and line up with the pivot point.
2. Grip the handles palms up.
3. Curl to the end of the range and squeeze for a second.
4. Lower over two or three seconds until your arms are almost straight.

Seated with dumbbells

1. Sit on a bench with back support, arms hanging by your sides.
2. Start with your palms facing your body and turn your wrist up as you curl.
3. Elbows tucked against your torso, not drifting forward.
4. Lower under control and repeat, alternating arms or both together.

Common mistakes

• Incomplete range, especially not straightening the arm at the bottom.
• Elbows drifting forward at the top: the shoulder takes over.
• Too much weight, forcing you to lean.
• Lowering without control.

Variations

The barbell curl allows more load, and the hammer curl works the forearm more. It works well for 10–15 reps.

Precautions

It only loads the elbow. Because it is done seated, it suits low-impact routines and ankle or lower-back injuries.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.