Seated Alternating Dumbbell Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: brachiallis
How to perform?
A variation of the Dumbbell Curls, the Seated Alternating Dumbbell Curls is performed while seated. Although very similar to its standing counterpart, by sitting down you can focus more on squeezing the biceps and not worry about swaying your body back and forth, therefore 'cheating' using momentum.
Steps to perform:
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Keep your back straight, shoulders back, and feet flat on the floor.
- Exhale as you curl one dumbbell towards your shoulder, rotating your palm.
- Keep the opposite arm fully extended, emphasizing bicep contraction.
- Inhale as you lower the curled dumbbell back down in a controlled manner.
- Repeat the movement on the opposite arm, alternating between sides.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationIncline Dumbbell Curls
isolationReverse Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Curl
isolationSeated Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Dumbbell Curls
isolationIncline Dumbbell Curls
isolationSpider Dumbbell Curls
isolationReverse Dumbbell Curls
isolation
Similar Exercises
30-degree Incline Biceps Curl
isolation60-degree Incline Hammer Curl
isolationBehind-the-Back Barbell Curl
isolationBehind-the-Back High-Stretch Curl
isolationBicep Rope Curls
isolationKneeling Head-Behind Curl
isolationKneeling Olivia Curl
isolationReverse Barbell Curls
isolationChin-ups (Underhand Pull Ups)
compoundSingle Arm Isolation Cable Bicep Curls (Cable Concentration Curls)
compoundSupinated Chin-Up (AMRAP)
compoundWeighted Chin-Ups
compound