The Seated Alternate Dumbbell Curl

Position

1. Using a bench, sit with your back straight and feet firmly planted on the floor. Grab a pair of dumbbells using an underhand grip and hold in the arms down position.

Execution

1. Slowly curl one dumbbell up towards your shoulder, pause and slowly lower it. As you lower the dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body motion.

2. This exercise may seem confusing at first but with practise, it will be second nature.

To see a short video on how to do this exercise, please click here.