10 Best Dumbbell Seated Curl Alternatives for Any Setup

The Dumbbell Seated Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Seated Bicep Curl, the Dumbbell Seated Inner Biceps Curl and the Two-arm Dumbbell Preacher Curl. A harder version, the Dumbbell Seated Preacher Curl, is listed below as a progression rather than a swap.

Dumbbell Seated CurlWatch the Dumbbell Seated Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Seated Curl

The steps for the Dumbbell Seated Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
  2. Keep your back straight and your elbows close to your torso.
  3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Seated Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Seated Bicep CurlPlay demonstration

    1. Dumbbell Seated Bicep Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
    2. Keep your back straight and your elbows close to your torso.
    3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Curl
    • Primary muscle: biceps, the same as the Dumbbell Seated Curl
    • Equipment: free weights, the same as the Dumbbell Seated Curl
    • Body position: seated, the same as the Dumbbell Seated Curl
  3. Dumbbell Seated Preacher CurlPlay demonstration

    Progression

    3. Dumbbell Seated Preacher Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit on a preacher curl bench with your feet flat on the floor.
    2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Curl
    • Primary muscle: biceps, the same as the Dumbbell Seated Curl
    • Equipment: free weights, the same as the Dumbbell Seated Curl
    • Body position: seated, the same as the Dumbbell Seated Curl
  5. Barbell Curls Lying Against An Incline

    5. Barbell Curls Lying Against An Incline

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
    2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
    3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Curl
    • Primary muscle: biceps, the same as the Dumbbell Seated Curl
    • Equipment: free weights, the same as the Dumbbell Seated Curl
    • Body position: seated, the same as the Dumbbell Seated Curl

Dumbbell Seated Curl FAQ

What muscles does Dumbbell Seated Curl work?

The Dumbbell Seated Curl primarily targets the biceps brachii (long and short heads) and secondarily the brachialis and brachioradialis. Biomechanically it emphasizes elbow flexion with reduced hip drive; cue: keep the torso vertical and elbow fixed to maximize biceps tension.

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