Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Alternate Seated Dumbbell Curl Instructions

  1. Set up 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.
  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. 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.
  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.

​Dumbbell Curl Tips:

  1. Keep your body fixed throughout the set. Do not lean back when curling the dumbbells up.
  2. Keep your elbows tucked in at your sides.
  3. Keep the tension on the bicep throughout the set, even in the arm that is not curling the weight. 
8 Comments
Brahim
Posted on: Sun, 02/18/2018 - 16:18

What mean: sets:5min
Reps:burn?????
Please I want a answer

Franklin
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?

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

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

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

is this the inclined curl?

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

which is the mobilizing muscles involved and why them?

Adam
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?

Adam
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.

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

Read the exercise description mate it's all there

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