Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Alternating Seated Dumbbell Curl Instructions

  1. 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. 
  2. Sit on the end of the bench with your feet out in front of you and your knees together.
  3. Pick up the dumbbells from the floor and let them hang by your sides with your palms facing up.
  4. Bend the arms slightly to take the tension into the biceps. This is the starting position for the exercise.
  5. With your back straight and your elbows tucked in at your sides, slowly curl the dumbbell up with one arm. 
  6. Squeeze the bicep hard, then slowly lower the weight back to the starting position.
  7. 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. 
Posted on: Sun, 02/18/2018 - 16:18

What mean: sets:5min
Please I want a answer

Posted on: Thu, 01/14/2016 - 23:02

I'm feeling this in my forearms as well as my biceps is this just because my stabilizers are weak?

Posted on: Fri, 02/06/2015 - 19:31

Guys, read the instructions.... literally all right there in front of you

Posted on: Mon, 06/23/2014 - 08:42

is this the inclined curl?

Posted on: Fri, 05/24/2013 - 05:19

which is the mobilizing muscles involved and why them?

Posted on: Wed, 04/17/2013 - 09:38

I used to love it in highschool when i'd ask a question and my teacher would say read the directions its there. uh how about you just say yes or no?

Posted on: Fri, 06/29/2012 - 09:17

I don't have an upright bench, was wondering if it is still ok to sit at the end of bench with a straight back and curl, or if i should just do standing ones instead. Thanks.

Posted on: Sat, 10/27/2012 - 23:28

Read the exercise description mate it's all there