Alternating Seated Dumbbell Biceps Curl on a Flat Bench

Differentiation: Mechanics

This variation of a Seated Bicep Curl is unique from other seated bicep curl exercises. Here is how: you perform this exercise one arm at a time. You alternate between your left and right arm with each rep. Working individual sides allows you to intently focus on each bicep individually. You also use two dumbbells for this exercise. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps. You rotate your hands 90 degreees as you lift the dumbbells.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain two dumbbells.

3) While holding a dumbbell in each hand...

4) Sit on the flat bench, with your palms facing your hips

5) Place your feet on the floor, hip-width apart.

6) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) With one arm, exhale as you flex your bicep and curl the dumbbell upward to your shoulder,

3) Twist the dumbbells as you curl so that when your biceps are fully contracted your palms are facing up.

4) ...until the dumbbell is level with your chest.

5) Once the dumbbell is level with your shoulder, squeeze your bicep and hold for a count of two seconds.

6) Then, inhale as you lower the dumbbell back to its starting position using a slow and controlled movement.

7) Then, curl with your other arm.

8) Continue reps until you have completed a full set, using alternating arms for each rep.

9) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your elbows close to the sides of your body. Do not flare your elbow outward.

Your opposite arm should be at rest while the other arm is curling.

Keep your upper arms stationary and focus on only moving your forearms.

Rotating the dumbbell should be one fluid motion of rotation when curling the dumbbell.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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