MSU Extension Physical Activity

Strength Training Basics - Seated Dumbbell Curls

March 10, 2026

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To perform a seated dumbbell curl, sit on an exercise bench with your chest up and your feet firmly planted on the floor. Hold a pair of dumbbells in each hand and hold them at their sides, either palms facing you or palms facing away. With your chest up and core tight, bend your elbows and curl the weight to at least shoulder level, making sure that you're doing a nice slow and controlled movement during this exercise.