Seated Alternating Curl

4
Steps

Seated Alternating Curl
Seated Alternating Curl

This Excercise Works

Muscle Group:

Biceps

Categories:

Equipment:

Dumbells, Bench

The Alternating seated curl is a great biceps builder. This exercise lets you focus on your biceps without letting you cheat with your body. Alternating arms gives each side a little rest so you can pump out a few more repetitions. To perform this exercise you will need a pair of dumbbells and a place to sit. Keep your wrists¬†straight and palms up. This is a “must have” for anyone looking for great arms.

How to Do

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

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