Alternating Dumbbell Seated Bicep Curl
Sculpt bigger biceps! This seated curl isolates your arms for maximum growth. Alternate arms for a focused, controlled workout.
The Alternating Dumbbell Seated Bicep Curl mainly works the biceps, with help from the forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Alternating Dumbbell Seated Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Alternating Dumbbell Seated Bicep Curl Variations and Alternatives
How to do the Alternating Dumbbell Seated Bicep Curl
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.
Keep your back straight and your chest up throughout the exercise. This is your starting position.
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.
Pause briefly at the top of the curl, squeezing your biceps.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat the movement with the opposite arm, alternating between arms for each repetition.
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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Alternating Dumbbell Seated Bicep Curl FAQs
What muscles does the Alternating Dumbbell Seated Bicep Curl work?
The Alternating Dumbbell Seated Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Alternating Dumbbell Seated Bicep Curl?
Exercise bench or dumbbells.
What workout day should the Alternating Dumbbell Seated Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Dumbbell Seated Bicep Curl variations and alternatives?
Similar exercises include the Alternating Barbell Bicep Curl, Bicep Leg Concentration Curl, Alternating Bottle-Weight Bicep Curl and Alternating Bottle-Weight Hammer Curl.
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