Biceps - Seated Alternate Dumbbell Curls
Overview
To isolate each bicep and build mass through their natural range of motion. The action used for this exercise are flexion and extension. The muscles designed to be used are the biceps Brachii, Brachialis, Sachioradialis and Pronator Teres. Other muscles used are the Triceps Brachii and Anconeus.Training Steps
- Grab an adjustable bench and set it to a slight incline. Sit with your feet firmly placed on the ground.
- Hold each dumbbell down by your side. Start with your palms facing towards you.
- Curl one weight up in an arc.
- Keep your elbow fixed by your side.
- Slowly rotate your wrist during the movement from a side grip to a typical underhand grip.
- Curl the weight as high as you can and squeeze at the top.
- Slower lower the weight back to your side rotating your wrist on the way back down.
- Finish the movement on one arm before commencing with the other.
Training Tips
- Using a bench eliminates the temptation to swing your body to assist with the weight.
- This exercise can be varied to change intensity.
- Don't lean to the side of the weight, keep your back straight.
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