Chair Seated Bicep Curl
Sculpt biceps from a chair! A simple, effective exercise for all levels. Do it anywhere, anytime.
The Chair Seated Bicep Curl mainly works the biceps, with help from the chest and triceps. You'll need: chair or dumbbells.
Required Equipment
Chair Seated Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Chair Seated Bicep Curl Variations and Alternatives
How to do the Chair Seated Bicep Curl
Sitting Biceps Curl on a Chair
A pair of light dumbbells or water bottles (optional for beginners)
1. Positioning:
Sit on the edge of the chair with your feet flat on the ground, shoulder-width apart.
Keep your back straight and your shoulders relaxed.
Hold a dumbbell in each hand (if using), with your arms hanging down beside you and palms facing forward.
Starting Position:
Ensure your elbows are close to your torso.
Your forearms should be extended straight down towards the floor.
Movement:
Slowly curl the weights (or your hands) up towards your shoulders by bending your elbows.
Squeeze your biceps at the top of the movement.
Pause for a moment at the top.
Lowering:
Gradually lower the weights back to the starting position, fully extending your arms.
Keep your movements controlled and avoid swinging your arms.
Repetitions:
Perform 10 to 15 repetitions.
Take a brief rest, then repeat for 2 to 3 sets.
Tips:
Focus on your form to maximize effectiveness and minimize injury.
If you do not have weights, you can perform the exercise with just your body weight.
Ensure you breathe out while lifting and breathe in while lowering the weights.
Chair Seated Bicep Curl FAQs
What muscles does the Chair Seated Bicep Curl work?
The Chair Seated Bicep Curl mainly works the biceps, with help from the chest and triceps. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Chair Seated Bicep Curl?
Chair or dumbbells.
What workout day should the Chair Seated Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Bicep Curl variations and alternatives?
Similar exercises include the Bicep Under Table Curl, Bodyweight Seated Single-Arm Concentration Curl, Alternating Bottle-Weight Bicep Curl and Bottle-Weight Concentration Curl.
Training calculators
Work out the numbers behind your training before your next session.