Primary Muscle Group(s): Biceps
Secondary Muscle Group(s): Shoulders (Front), Forearms
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.
2. 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.
3. This exercise may seem confusing at first but with practise, it will be second nature.
The barbell curl is a pure biceps mass builder. No question about it. This exercise is considered a compound exercise that uses the biceps as the primary mover and the front shoulders and forearms as secondary muscle groups.
This is very simple exercise to perform but as with all other exercises, form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Alot of trainers rely on body momentum and that’s not how to do it. Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.
Remember to keep your back straight and your head level when you are doing this exercise. Try and keep constant tension on your biceps.
Press play to view an instructional video on how to properly perform the seated alternate dumbbell curl.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.