
Alternating Seated Dumbbell Curl overview
The Alternating Seated Dumbbell Curl is a focused bicep exercise that targets and strengthens the muscles of the upper arm. This variation is performed while seated, providing stability and minimizing body sway, allowing for strict form and concentrated muscle engagement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Alternating Seated Dumbbell Curl in your arm training routine.
The Alternating Seated Dumbbell Curl primarily targets the biceps.
Alternating Seated Dumbbell Curl – how to perform
- Step 1: Sit on a bench with your back straight, feet flat on the floor, and hold a dumbbell in each hand, arms fully extended at your sides, palms facing forward.
- Step 2: Inhale and curl one dumbbell toward your shoulder, rotating your palm to face your shoulder at the top of the movement.
- Step 3: Keep your upper arm stationary and elbow close to your torso throughout the movement.
- Step 4: Hold the contracted position for a brief moment, feeling the engagement in the biceps.
- Step 5: Exhale and lower the first dumbbell back to the starting position, fully extending your arm.
- Step 6: Repeat the movement with the opposite arm.
- Step 7: Continue alternating the curling motion between the right and left arms.
Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position
Exercise Tips
- Maintain a stable seated position with your back straight.
- Keep your upper arms stationary to isolate the biceps.
- Control the descent and ascent of the dumbbells to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Hammer Curl: Keep your palms facing inward throughout the movement for a variation in bicep activation.
- Cross-Body Dumbbell Curl: Curl the dumbbell across your body to target different parts of the biceps.
- Incline Alternating Dumbbell Curl: Perform the exercise on an incline bench for a variation in muscle engagement.
- Seated Concentration Curl: Perform the curl with one arm at a time, focusing on each bicep individually.