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.






Position for the seated alternate dumbbell curl

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 of the seated alternate dumbbell curl

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.
















Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!



Free 12 Week Muscle Building Course
Get Big!


Includes a 12 week program with routine, diet, and tips - FREE - Click Here



[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines



| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry




We respect your privacy
Build Big Biceps...FAST!!

Get your FREE copy of "Building Big Arms" and INSTANTLY receive a 90 page program containing a complete 12 week, arm blasting program.

Discover the secrets and techniques that I've used to jack my arms to just over 19". There are no gimmicks or hidden agendas, just a solid 12 week plan that will show you, step by step how to attain big, powerful biceps and horse shoe triceps.

I will show you how to dramatically increase your biceps and triceps size and to help improve your overall strength levels - FOR FREE! Simply fill out the following information and you'll have instant access.