Alternating Dumbbell Seated Bicep Curl
Sculpt bigger biceps! This seated curl isolates your arms for maximum growth. Alternate arms for a focused, controlled workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by sitting on a flat bench with a dumbbell in each hand, palms facing forward. Ensure that your feet are planted firmly on the floor, shoulder-width apart.
2. Keep your back straight and your chest up throughout the exercise. This is your starting position.
3. Without moving your upper arms, exhale and curl one dumbbell up towards your shoulder by contracting your biceps. Rotate your wrist slightly as you lift, so your palm faces your shoulder at the top of the movement.
4. Pause briefly at the top of the curl, squeezing your biceps.
5. Inhale and slowly lower the dumbbell back to the starting position.
6. Repeat the movement with the opposite arm, alternating between arms for each repetition.
7. Continue this alternating pattern for the desired number of repetitions and sets.
Make sure to keep your elbows close to your torso and avoid swinging the weights or using momentum to lift the dumbbells. Focus on using a full range of motion and controlling the speed of the movement, particularly on the way down.
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