The Seated Alternate Dumbbell Curl

anatomy of the bicepsanatomy for the front of the body image for biceps exercises

- Biceps

image for the biceps exercises

- Shoulders (Front)

- Forearms

Illustration And Description

The seated alternate dumbbell curl

The seated alternate dumbbell curl has been a staple of my biceps program for over 20 years. Why? It's simple - It works.

This exercise works the biceps in a very special way. It forces the biceps to curl inwards, which causes it to contract more forcefully. This means more muscle stimulation.

The primary muscle is biceps and the secondary movers are the forearms and front shoulders.

I prefer to do this exercise seated but it can also be done standing up. Just remember, when standing, try not to use your body weight momentum to get the weight up.


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.


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.

Press play to view an instructional video on how to properly perform the seated alternate dumbbell curl.

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