Biceps Exercises

Seated Alternating Dumbbell Biceps Curl

Skill Level Intermediate
Type Strength Training
Equipment Bench, Dumbbells
Body parts Biceps

The seated alternating dumbbell biceps curls increases the strength and size of the biceps and forearms. Performing the movement from the seated position isolates the biceps.

Instructions

Sitting on a bench, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing in front of you.
Bending at the elbow, curl one dumbbell toward your shoulder. Pause, then lower the arm to the starting position. Alternate arms.

Trainer’s Tips

Keep your elbows stationary and tucked at your sides.
Make sure to squeeze the biceps at the top of the lift.
Use a controlled pace throughout the movement and avoid using momentum.

Advanced variations

Dumbbell Hammer Curl
Cable Biceps Curl
Incline Offset Thumb Dumbbell Curl
Seated Dumbbell Biceps Curl
Seated Alternating Dumbbell Biceps Curl
Alternating Dumbbell Biceps Curl