---
title: Seated Dumbbell Curls
description: Looking to get serious and see some gains from your bicep workouts?  Try adding seated dumbbell curls to your fitness routine.  Check out the video for instructions on proper form.
---

[LivRite Fitness | Blog ](https://www.livritefitness.com/blog)

# [Seated Dumbbell Curls](https://www.livritefitness.com/blog/seated-dumbbell-curls)

 Written by [Katie Frissell](https://www.livritefitness.com/blog/author/katie-frissell) | Nov 16, 2018 12:12:08 AM

###  Seated Dumbbell Curls

   

**Step 1**: Sit on the end of a bench

**Step 2:** Pick up dumbbells and let them hand by your sides with your palms facing up

**Step 3:** Bend the arms slightly to take up the tension in the biceps

**Step 4:** Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible

**Step 5:** Squeeze the biceps hard, and then slowly lower the weight back to the starting position

**Step 6:** Complete 3-4 sets of 8-12 repetitions

Looking for more great bicep workouts?  Check out our [bicep workout exercise library.](https://www.livritefitness.com/bicep-workouts)

Need help getting started?    Download a FREE copy of our free 28 Day Challenge E-Book for a full fitness program.  

[View full post](https://www.livritefitness.com/blog/seated-dumbbell-curls)

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