Alternating biceps curl seated dumbbells

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii, Musculus Brachialis

Secondary muscles

Brachioradialis

How to do it

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should face forward (supinated grip).
2. Engage your core and keep your elbows close to your torso. Slowly curl the right dumbbell up towards your shoulder, maintaining the supinated grip with your palm facing upward.
3. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
4. Repeat the same motion with your left arm, alternating between right and left arms for the desired number of repetitions.

Form tips

• Visualize the bicep contraction to enhance the mind-muscle connection for better results.
• Ensure your movements are symmetrical to avoid muscle imbalances; focus equally on both arms.
• Use a weight that allows you to perform the exercise with proper form and control throughout all repetitions.