Biceps Curl - Seating, Alternate (Dumbbell)

Sit on a bench. Curl one dumbbell at a time. Sitting prevents using your legs to help lift the weight.

Quick facts

Primary and secondary muscle groups targeted by this movement.

biceps

forearm flexors

What you need and how to position yourself before starting.

dumbbellbench

Alternate

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with your back supported and feet flat on the ground.
- Hold a dumbbell in each hand with your arms fully extended at your sides, palms facing forward.
Step 2Position Your Arms
- Keep your elbows close to your torso and ensure your wrists are straight.
- Your forearms should be the only part of your arms that moves during the exercise.
Step 3Curl the Dumbbells
- Exhale and curl one dumbbell towards your shoulder by bending your elbow.
- Keep your upper arm stationary and focus on using your bicep to lift the weight.
Step 4Squeeze at the Top
- At the top of the curl, squeeze your bicep for a moment to maximize the contraction.
- Ensure that your shoulder remains relaxed and does not lift during the movement.
Step 5Lower the Dumbbell
- Inhale and slowly lower the dumbbell back to the starting position, fully extending your arm.
- Control the movement to maintain tension in the bicep throughout.
Step 6Alternate Arms
- After completing the curl with one arm, switch to the other arm and repeat the process.
- Continue alternating between arms for the desired number of repetitions.
Step 7Finish the Exercise
- After completing your reps, place the dumbbells down safely on your thighs or the floor.
- Take a moment to stretch your arms and relax before moving on to your next exercise.