Seated Neutral Bicep Curl

Learn how to perform seated neutral bicep curls correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Seated Neutral Bicep Curl

Primary Muscles: Upper Body,  Biceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Sit on a bench with your chest up tall and your back arched. Hold the weights in each hand at your side with your palms neutral (toward your hips).

  2. Keeping your elbows at your sides, curl the dumbbells up to your shoulders in a controlled motion.

  3. Lower the weight back down to the starting position, pause briefly, and repeat the neutral bicep curls for the specified amount of time or repetitions. 

  4. Be sure to keep your elbows still, only allowing your forearm to move as you perform the curling motion. 

Alternative Exercises:

Neutral Bicep Curl  Seated Bicep Curl

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