Dumbbell Seated Alternate Biceps Curl
Description
The dumbbell seated alternate biceps curl performs the bicep curl one arm at a time from a seated position. The seated position eliminates lower body cheating while the alternating pattern increases time under tension on each side. It is one of the strictest possible bicep curl variations.
Muscle Group
Equipment Required
Dumbbell Seated Alternate Biceps Curl Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing forward (underhand grip).
- Sit tall with chest up and shoulders back.
- Pin your elbows against your sides.
- Brace your core.
- Curl the right dumbbell up by bending only at the elbow.
- Squeeze the bicep at the top, then lower with control.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Seated Alternate Biceps Curl Form & Visual
Dumbbell Seated Alternate Biceps Curl Benefits
- Strict single-arm bicep work
- Seated position eliminates body english
- Alternating pattern increases time under tension
- Corrects left-right imbalances
- Builds bicep size with strict form
- Useful for hypertrophy training
Dumbbell Seated Alternate Biceps Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Seated Alternate Biceps Curl Variations & Alternatives
- Seated Dumbbell Curl
- Standing Dumbbell Curl
- Dumbbell Alternate Biceps Curl
- Concentration Curl
