Seated Alternate Dumbbell Curls exercise is a great exercise for building size on the biceps and the forearms.

It also activates the core muscles to help your body adjust to the shifts in weight when you curl alternately.

Seated Alternate Dumbbell Curls allows you to focus more on each individual arm and perform reps in good form.

This exercise helps you develop grip strength as well.

Seated Alternate Dumbbell Curls How To

  • Sit near the edge of a flat bench. Grab a pair of dumbbells and place them alongside your body with palms facing each other. Dumbbells should be in line with your wrist, elbows and shoulders.
  • Keep your knees at a 90 degree angle, arch your lower back, square out your shoulders and push your chest out.
  • Tighten your core, take a deep breath then exhale. Curl one dumbbell up to shoulder level; rotate your wrist outward so that your palm will be facing your shoulder at the top position.
  • Resist the weight back to starting position. Follow the same path with your wrist rotating from palms up to palms in position at the bottom.
  • Once the arm is firmly back in place at the starting position, curl the other dumbbell.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When curling, make sure the elbows are not moving forward and backward. Your elbows should remain stable.

Do not use momentum to curl the weight up. Complete a full rep before curling the other dumbbell.

Variations: Alternating Dumbbell Curl

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Seated Alternate Dumbbell Curls

How To Do Seated Alternate Dumbbell Curls