# Seated Barbell Curl

A barbell curl performed seated on the end of a flat bench, with the bar starting on your thighs. Sitting removes leg drive and most of the torso swing, so the biceps do the work from the thighs to upper chest height.

- Beginner · Isolation
- Equipment: Barbell, Flat bench
- HD video: https://media.seto.fit/exercises/barbell-lap-curl/video/male.mp4
- HTML: https://seto.fit/exercises/seated-barbell-curl/

## Muscles worked

- Biceps: 10/10
- Forearms: 5/10
- Front delts: 3/10

## How to do the Seated Barbell Curl

1. Sit on the bench, bar on your thighs, palms up.
2. Pull the bar up by bending your elbows, keeping your upper arms still.
3. Raise the bar to upper chest height.
4. Lower slowly until the bar is just above your thighs.

### Full technique — 6 steps

1. Sit upright on the end of a flat bench with your feet flat on the floor, about hip width apart.
2. Hold a barbell with an underhand grip at shoulder width, resting it on your thighs.
3. Keep your elbows close to your sides and your torso upright without leaning back.
4. Curl the bar upward by bending your elbows while keeping your upper arms mostly fixed.
5. Raise the bar to upper chest height with your forearms nearly vertical.
6. Lower the bar under control until it is just above your thighs.

## Common mistakes

- Letting elbows drift forward
- Leaning back to start reps
- Bouncing the bar off your thighs
- Bending wrists under the bar
- Shrugging into the top

## Form cues

- Keep upper arms still
- Elbows stay by sides
- Palms stay up
- Wrists stay straight
- Keep torso quiet

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Incline Resistance Band Curl](https://seto.fit/exercises/incline-resistance-band-curl/), [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/)
- **Dumbbells**: [Alternating Incline Dumbbell Curl](https://seto.fit/exercises/alternating-incline-dumbbell-curl/), [Alternating Seated Dumbbell Curl](https://seto.fit/exercises/alternating-seated-dumbbell-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)
- **Cable machine**: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/), [Single Arm Cable Curl](https://seto.fit/exercises/cable-bicep-curl-single-arm/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Seated Barbell Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Seated Barbell Curl work?

Primary: Biceps 10/10. Also works: Forearms 5/10, Front delts 3/10.

### Which joints does the Seated Barbell Curl load?

Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Seated Barbell Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Seated Barbell Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Seated Barbell Curl?

Resistance bands: Incline Resistance Band Curl, Alternating Resistance Band Curl. Dumbbells: Alternating Incline Dumbbell Curl, Alternating Seated Dumbbell Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Cable machine: Single-Arm Cable Cross-Body Curl, Single Arm Cable Curl.

### What is an easier version of the Seated Barbell Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Seated Barbell Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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