P4PBETAPassion4Profession

Seated Alternating Curl

BicepsBeginner🏋️ Barbell, Bench / Chair, Machinery

Use this exercise to build your own workout in our app.

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Description

This exercise isolates the biceps and increases muscle strength. Despite its simplicity, it's considered one of the best biceps mass builders. The standing version engages the abs too. Seated alternating curls also work your forearms and strengthen your grip.

How to do it

  1. 1Sit on a flat bench, holding a dumbbell in each hand. You may also use an adjustable bench at a 90-degree angle.
  2. 2Slowly curl each dumbbell towards your shoulder using an underhand grip. Maintain the contraction for 1-2 seconds at the top of the movement.
  3. 3Curl your arm upwards as you lower the dumbbell. Repeat with the other arm.

⚠️ Common mistakes

  • Arch your back
  • Use momentum

Now you know how it is done. In the app it joins the other exercises and becomes a multi-week plan.

Download the app for free