Alternating biceps curl seated dumbbells

Alternating biceps curl seated dumbbells demonstration gif

Instructions:

  • 1Sit on a bench with your back straight, arms hanging straight at the sides, knees bent, and feet on the floor.
  • 2Hold the dumbbells in your hands with your palms facing forward.
  • 3Raise one of the dumbbells towards the shoulder by folding your arm.
  • 4Return to the initial position and repeat by folding your other arm.

Tips:

  • Keep your back straight and avoid slouching.
  • Keep your shoulders stationary.
  • Maintain a smooth breathing pattern and avoid breath-holding.

Alternating Biceps Curl with Seated Dumbbells

The alternating biceps curl seated with dumbbells is an effective exercise geared towards enhancing the strength and definition of the biceps. This exercise is perfect for individuals of all fitness levels, as it can be adjusted in intensity by modifying the weight of the dumbbells used. It is also commonly referred to as seated dumbbell curls, and is a staple in many strength training routines.

How to Perform the Alternating Biceps Curl

  1. Begin by sitting on a bench or chair with your back straight and feet flat on the floor.
  2. Hold a dumbbell in each hand with your arms resting at your sides, palms facing forward.
  3. Engage your core and maintain a stable position throughout the movement.
  4. Bend your elbow to lift one dumbbell toward your shoulder, keeping your upper arm stationary.
  5. Lower the dumbbell back to the starting position and repeat with the opposite arm.

Tips for a Successful Workout

  • Focus on Form: Ensure that your elbows stay close to your torso and avoid swinging the weights to prevent injury.
  • Control the Motion: Perform each rep with a controlled motion, both while lifting and lowering the dumbbell.
  • Choose the Right Weight: Select a weight that challenges you but allows you to maintain proper form throughout all repetitions.
  • Incorporate into Your Routine: Include the alternating biceps curl seated dumbbells in your workout regimen to build strength effectively.

Whether you're an experienced lifter or just starting, the alternating biceps curl seated with dumbbells is a fantastic addition to your fitness routine. By consistently practicing this exercise, you can enhance not only your bicep strength but also your overall upper body fitness.

Alternating biceps curl seated dumbbells Muscles Worked

Arms

Back

Core

Legs