The Seated Alternate Dumbbell Curl
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 - Biceps |
 - Shoulders (Front) - Forearms |
Illustration And Description
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The seated alternate dumbbell curl has been a staple of my biceps program
for over 20 years. Why? It's simple - It works.
This exercise works the biceps in a very special way. It forces the biceps to
curl inwards, which causes it to contract more forcefully. This means more
muscle stimulation.
The primary muscle is biceps and the secondary movers are the forearms and
front shoulders.
I prefer to do this exercise seated but it can also be done standing up. Just
remember, when standing, try not to use your body weight momentum to get the
weight up.
Position for the seated alternate dumbbell curl
1. Using a bench, sit with your back straight and feet firmly planted on the floor. Grab a pair of dumbbells using an underhand grip and hold in the arms down position.
Execution of the seated alternate dumbbell curl
1. Slowly curl one dumbbell up towards your shoulder, pause and slowly lower
it. As you lower the dumbbell, curl the other arm upwards. Do not swing the
dumbbells up with any added body motion.
2. This exercise may seem confusing at first but with practise, it will be second nature.