Seated Alternating Curls
This biceps exercise mainly works your biceps (short head), with help from your biceps (long head), brachialis and forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Alternating Curls
Sit upright on a sturdy, armless chair. Hold dumbbells at your sides with palms facing away. Using the torso for support, curl one dumbbell up while keeping the other stationary, then alternate.
Common mistakes
Avoid swinging the weights or leaning back. Ensure elbows remain close to the torso for concentrated curls.
Breathing
Exhale as you curl the dumbbell up; inhale as you lower it. Alternate and repeat.
Muscles worked
Primary Muscles
Biceps (Short Head)
Secondary Muscles
Biceps (Long Head), Brachialis, Forearm
Tertiary Muscles
Shoulders
