IsolationDumbbell
Seated Dumbbell Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit on a bench with back support and feet flat on the floor
- Hold a dumbbell in each hand with arms hanging at your sides
- Keep your palms facing forward and elbows pinned close to your body
- Take a deep breath in, then curl both dumbbells up toward your shoulders simultaneously and explosively
- Keep your upper arms completely stationary throughout - don't let your elbows move forward or back
- At the top, squeeze your biceps hard for 1-2 seconds (feel them ball up)
- Slowly and with control, lower the dumbbells back to starting position (take 2-3 seconds)
- Maintain constant tension throughout - do not let arms fully relax at bottom
💡Coaching Cues
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Upper arms stay completely still
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Curl to full contraction - this maximizes biceps work
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Squeeze biceps hard at top
- ✓
Control descent - take 2-3 seconds, resist the weight
- ✓
No swinging or momentum - biceps only
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Elbows stay pinned to sides
⚠️Common Mistakes
- ✗
Swinging dumbbells with momentum - reduces biceps effectiveness
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