Alternating Curl — Seated

Overview

The Alternating seated curl is a great biceps builder. This exercise lets you focus on your biceps without letting you cheat with your body. Alternating arms gives each side a little rest so you can pump out a few more repetitions. To perform this exercise you will need a pair of dumbbells and a place to sit. Keep your writs straight and palms up. This is a “must have” for anyone looking for great arms.

Description

• Seated on the bench with your torso stabilized, hold the dumbbells like hammers at your sides.
• Keep your chest up and your elbows braced at your sides at all time.
• Bend your elbows and pull the dumbbells up while turning the palms up, until your elbows can’t bend anymore.
• Return slowly to the bottom position, turning the palms in again.
• Seated on the bench with your torso stabilized, hold the dumbbells down at your sides with palms forward.
• Starting with one arm, bend the elbows and pull the dumbbell up to the shoulders, and then lower it.
• Repeat with the other side.

Mistakes

• Letting the elbows move forward instead of keeping them back against the torso
• Leaning back excessively
• Swinging the body