Exercise Lab

Alternating Curl -- Seated

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Biceps

Purposes

  • Biceps strength

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Description

  • Seated on the bench with your torso stabilized, hold the dumbbells like hammers at your sides.
  • Keep your chest up and your elbows braced at your sides at all time.
  • Bend your elbows and pull the dumbbells up while turning the palms up, until your elbows can't bend anymore.
  • Return slowly to the bottom position, turning the palms in again.
  • Seated on the bench with your torso stabilized, hold the dumbbells down at your sides with palms forward.
  • Starting with one arm, bend the elbows and pull the dumbbell up to the shoulders, and then lower it.
  • Repeat with the other side.

ProTip

  • Always point the elbows straight down, never letting them swing forward or back

Mistakes

  • Letting the elbows move forward instead of keeping them back against the torso
  • Leaning back excessively
  • Swinging the body