Alternate Seated Dumbbell Curl Exercise Video

Exercise Instructions:

Setup for the alternate seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle. Sit on the end of the bench with your feet out in front of you and your knees together. Pick up the dumbbells off the floor and let them hang by your sides with your palms facing up. Bend the arms slightly to take the tension up in the biceps. This is the starting position for the exercise. Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbell in your weakest arm (for most people this is their left) up as far as possible. Squeeze the bicep hard, then slowly lower the weight back to the starting position. Repeat for the other arm, then repeat for desired reps.

Tips & Advice:

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 muscle throughout the set, even the arm that is not curling the weight.

More Dumbbells Bicep Exercises:

1. Standing Dumbbell Curl
2. Alternating Standing Dumbbell Curl
3. One Arm Standing Dumbbell Curl
4. Twisting Standing Dumbbell Curl
5. Standing Hammer Curl
6. Alternate Standing Hammer Curl
7. One Arm Standing Hammer Curl
8. Hammer Curl Across The Body
9. Seated Dumbbell Curl
10. One Arm Seated Dumbbell Curl
11. Seated Hammer Curl
12. Alternate Seated Hammer Curl
13. One Arm Seated Hammer Curl
14. Incline Dumbbell Curl
15. Alternate Incline Dumbbell Curl
16. Incline Hammer Curl
17. Alternate Incline Hammer Curl
18. Prone Incline Dumbbell Curl
19. One Arm Prone Dumbbell Curl
20. Prone Incline Hammer Curl
21. One Arm Prone Hammer Dumbbell Curl
22. Lying Dumbbell Curl
23. Concentration Curl
24. Dumbbell Preacher Curl
25. Alternate Dumbbell Preacher Curl
26. One Arm Dumbbell Preacher Curl
27. Dumbbell Hammer Preacher Curl
28. Alternate Dumbbell Hammer Preacher Curl
29. One Arm Dumbbell Hammer Preacher Curl
30. Incline Bench Dumbbell Curl
31. Incline Bench Hammer Curl
32. Zottman Curl
33. Zottman Preacher Curl
34. Lying Wide Dumbbell Curl

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Exercise Pictures:

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View all Bicep Exercises.