Seated Alternating Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Alternating Biceps Curl is a focused strength exercise designed to target the biceps while also engaging the forearms as secondary muscles. Performed with a dumbbell in each hand while seated, the exercise involves curling one arm at a time toward the shoulder in a controlled motion, emphasizing elbow flexion and minimizing the involvement of other muscle groups. Being an isolation movement, it allows for concentrated work on the biceps, improving muscle size, strength, and definition, while the alternating pattern also challenges coordination and stability. This exercise is ideal for individuals looking to build upper arm strength with precise control and minimal risk of using momentum.
How to Perform
Sit upright on a bench or chair with your back straight and feet flat on the floor, about hip-width apart.
Hold a dumbbell in each hand with a neutral grip (palms facing your sides) and let your arms hang fully extended by your sides.
Keep your elbows close to your torso and your upper arms stationary throughout the movement.
Slowly curl the right dumbbell toward your right shoulder by bending at the elbow, rotating your wrist so that your palm faces upward at the top of the movement.
Squeeze your biceps at the top for a brief pause while maintaining control of the dumbbell.
Slowly lower the right dumbbell back to the starting position, fully extending your arm.
Repeat the same curling motion with the left dumbbell while keeping the right arm stationary.
Continue alternating arms for the desired number of repetitions, maintaining a slow and controlled pace to maximize biceps activation and minimize momentum.
Throughout the exercise, keep your core engaged and avoid swinging your arms or leaning backward to lift the weight.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on slow, controlled movements to maximize biceps engagement.
Keep your elbows close to your torso and avoid letting them drift forward.
Squeeze your biceps at the top of the curl for a brief moment to increase activation.
Avoid using momentum or swinging your arms to lift the dumbbells.
Maintain a neutral spine and keep your core engaged throughout the exercise.
Rotate your wrist so your palm faces upward at the peak for full biceps contraction.
Lower the dumbbell slowly to prevent stress on the elbow joint and forearms.
Alternate arms smoothly without pausing too long to maintain muscle tension.
Choose a dumbbell weight that challenges you but allows proper form.
Breathe steadily, exhaling while curling and inhaling while lowering the weight.
How Not to Perform
Do not swing your arms or use momentum to lift the dumbbells, as this reduces biceps activation and can strain your shoulders.
Avoid lifting your elbows away from your torso; letting them flare forward or outward shifts tension away from the biceps.
Do not lean backward or arch your lower back to lift heavier weights, which can cause back injury.
Avoid using weights that are too heavy, as this leads to poor form and increases risk of joint strain.
Do not rush through the movement; fast reps decrease muscle engagement and waste energy.
Avoid locking out your elbows forcefully at the bottom, which can stress the joint unnecessarily.
Do not let your wrists bend backward or forward; keep them neutral to prevent forearm or wrist strain.
Avoid pausing too long between alternating arms, which can reduce overall muscle tension and workout efficiency.
Do not hold your breath; improper breathing can increase fatigue and reduce performance.
Avoid letting your shoulders rise toward your ears; keep them relaxed to keep the focus on the biceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
