Seated Dumbbell Bicep Curls - Biceps Exercises For Big Arms

Mar 29, 2011 | By Jason Brick

Some fitness trainers call seated dumbbell curls "curls for girls," because they build the impressive biceps women often find attractive on a man. Although you can work your upper arms with any number of exercises, few rival the seated dumbbell curl for the focused work that will foster rapid bulk and strength in this area.

Muscles Worked

Seated biceps curls isolate the two muscles of your biceps brachii, which run down the front of your humerus. They also work your elbow flexors during the early stages of the exercise. As you tire, you may feel the muscles of your shoulder begin to engage. This is improper form, and indicates that you've shifted the load from your biceps to your shoulder. If this happens often, you should reduce your weight to foster proper form.

Basic Process

Sit down on a stable bench or chair, preferably one with a wide base. Grip a barbell in one hand, your palm facing away from you. Brace your elbow against the inside of your leg. Raise the dumbbell in an arc until it is in front of your shoulder, with your elbow bent at just less than 45 degrees. Lower the dumbbell slowly until your arm is once again fully extended. Complete a full set with one arm before moving to the opposite arm.

Repetitions and Weight

In his landmark bodybuilding text "Brawn," Stuart McRobert advises that muscle size comes quickest with sets at low repetitions of high weights. For seated biceps curls, aim for sets of five or six, with the weight set so that you struggle with the final one or two repetitions. For best results, perform seated biceps curls no more that twice per week. This will give the muscles plenty of time to rest between sessions -- a step vital to the process of building muscle.

Expert Insight

Oregon-based fitness coach Ben Cohn advises that as you grow stronger, you may reach a point where you can curl dumbbells so heavy you have trouble maintaining your grip on the shaft of the weight. If this becomes a problem for you, try weightlifting straps. These canvas straps wrap around your forearms and the handle of your weight, helping you keep even heavy loads in place.