- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Target Muscle Group
Alternating Seated Dumbbell Curl Instructions
- Set up for the alternating seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end.
- Sit on the end of the bench with your feet out in front of you and your knees together.
- Pick up the dumbbells from the floor and let them hang by your sides with your palms facing up.
- Bend the arms slightly to take the tension into the biceps. This is the starting position for the exercise.
- With your back straight and your elbows tucked in at your sides, slowly curl the dumbbell up with one arm.
- Squeeze the bicep hard, then slowly lower the weight back to the starting position.
- Repeat for the other arm, and then repeat for desired reps.
Alternating Seated Dumbbell Curl Tips
- Keep your body fixed throughout the set. Do not lean back when curling the dumbbells up.
- Keep your elbows tucked in at your sides.
- Keep the tension on the bicep throughout the set, even in the arm that is not curling the weight.