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Seated Alternate Dumbbell Curls

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Purpose of Exercise:

This is a variation of a Dumbbell Curls in which you curl the dumbbells alternately, first one arm and then the other, to give you that extra bit of isolation, allowing you to concentrate your energy on one arm at a time and to minimize cheating.

Stand upright, a dumbbell in each hand hanging at arm’s length. Curl one weight forward and up, holding your elbow steady at your waist and twisting your wrists slightly, bringing the thumb down and little finger up, to get maximum biceps contraction. Curl the weight as high as you can.

Bring the weight back down under control through the same arc, simultaneously curling the other weight up so that both dumbbells are in motion, and twisting the wrist of the other hand as you bring it up.

Continue these alternate Curls until you have done the required repetitions with both arms. Make sure you fully extend and contract the arm to get the fullest possible range of motion.

All Biceps Exercise

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