Build Arm Strength with Seated Alternating Curls

Seated Alternating Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps (Short Head)

Secondary Muscles

Biceps (Long Head), Brachialis, Forearm

Tertiary Muscles

Shoulders