Dumbbell Seated Alternate Biceps Curl

A unilateral bicep isolation exercise that allows for perfect focus on each arm. The seated position removes the ability to use leg momentum.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit on a bench with your back supported. Hold dumbbells at your sides with a neutral grip. Retract your shoulders.

Instructions

1. Curl one dumbbell while rotating the palm upward (supinating).
2. Squeeze the bicep at the top.
3. Lower with control and repeat on the other arm.
4. Keep elbows tucked.
5. Maintain posture.

Common Mistakes

1. Swinging the weights.
2. Moving the elbows forward.
3. Not fully extending the arms at bottom.

Alternative Exercises

Zottman Curl

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Wrist Circles

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