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Bicep Exercises

Bicep Curl Seated Alternating

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Bicep Curl, Seated, Alternating

Type: Arms

The seated alternatng bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performing the exercise seated forces a stricter movement & encourages good technique. Alternating the movement increase the time under tension. Below you'll find a video guide and step by step instructions that describe the correct technique for the seated alternating bicep curl exercise.

Level :

Beginner

Equipment : Yes

	Biceps
	Forearms

Bicep Curl, Seated, Alternating Steps:

Step 1:

Sit upright on a gym bench holding a dumbbell in each hand

Step 2:

Extend your arms & rotate the hands so your palms face forwards

Step 3:

Keep your back straight & shoulders back

Step 4:

Curl the dumbbell on one side until shoulder height

Step 5:

Pause briefly at the top & squeeze the bicep muscle

Step 6:

Slowly lower back to the start position

Step 7:

Repeat the same movement for the other arm

Step 8:

This is one repetition

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