Dumbbell Seated Alternate Biceps Curl

Dumbbell Seated Alternate Biceps Curl

The Dumbbell Seated Alternate Biceps Curl is a fantastic exercise for targeting and strengthening your biceps muscles. As the name suggests, this exercise involves using dumbbells while sitting in a stable position. By performing alternating curls, you engage each arm individually, helping to improve balance and symmetry in your biceps development. This exercise primarily targets the biceps brachii, which is the large muscle at the front of your upper arm responsible for flexing the elbow joint. Additionally, other muscles such as the brachialis and brachioradialis also come into play during this exercise, providing a well-rounded arm workout. The seated position is particularly beneficial as it reduces the use of momentum and prevents swaying of the upper body, ensuring isolated and effective bicep contraction. By using dumbbells, you can also increase or decrease the weight according to your strength level, making it suitable for individuals at different fitness levels. To maximize the benefits of the Dumbbell Seated Alternate Biceps Curl, focus on maintaining proper form throughout the movement. Keep your back straight against a backrest or bench, and avoid excessive swinging or jerking motions. Controlled and deliberate movements will enhance muscle engagement and prevent the risk of injury. Including this exercise in your routine can help develop well-defined and strong biceps, improve arm strength for daily activities, and enhance overall aesthetic appeal. Remember, combining it with a comprehensive strength training program tailored to your specific goals will yield the best results. Happy curling!


  • Sit down on a bench with a dumbbell in each hand, palms facing forward, and your feet flat on the floor.
  • Ensure that your back is straight, and your elbows are tucked in close to your sides.
  • Start with your arms fully extended and your palms facing inwards.
  • Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
  • Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly begin to lower the dumbbell back to the starting position, while rotating your forearm back to the neutral position.
  • Repeat the curl with the other arm while keeping the same form.
  • Continue alternating arms until you have completed the desired number of repetitions for each arm.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Engage your core muscles to provide stability.
  • Inhale on the way down and exhale on the way up to regulate breathing.
  • Start with lighter weights to master the movement before progressing to heavier ones.
  • Keep your elbows close to your side throughout the exercise.
  • Focus on contracting and squeezing the biceps at the top of the movement.
  • Avoid using momentum to lift the weights; focus on controlled and deliberate movements.
  • Take a rest day between training sessions to allow for proper muscle recovery.
  • Fuel your body with a balanced diet that includes sufficient protein for muscle growth and repair.
  • Consider consulting a professional fitness trainer to ensure proper form and progression.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine