10 Best Dumbbell Seated Curl Alternatives for Any Setup

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   Play demonstration

   1. Dumbbell Seated Bicep Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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
2. Play demonstration

   2. Dumbbell Seated Inner Biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
   4. Pause for a moment at the top, then 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. Play demonstration

   Progression

   3. Dumbbell Seated Preacher Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
4. 

   4. Two-arm Dumbbell Preacher Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
   2. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
   3. As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
   4. Squeeze the biceps hard for a second at the contracted position and 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
5. 

   5. Barbell Curls Lying Against An Incline

   99% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
6. Play demonstration

   6. Barbell Lying Preacher Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the barbell back to the starting position.
   6. 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
7. Play demonstration

   7. Barbell Preacher Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
   2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back down to the starting position.
   6. 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
8. Play demonstration

   8. EZ Barbell Close Grip Preacher Curl

   99% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
   2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
   3. Slowly curl the barbell towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Lower the barbell back to the starting position, fully extending your arms.
   6. 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
9. Play demonstration

   9. EZ Barbell Seated Curls

   99% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your back straight.
   2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
   3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
   4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the ez barbell back to the starting position.
   7. 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
10. Play demonstration

    10. Dumbbell Preacher Curl

    99% match

    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
    2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. 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