Guidelines for Alternating Seated Dumbbell Curls
- Using a flat bench or adjustable bench position a set of dumbbells at one end to begin the alternating seated dumbbell curl.
- With your knees together and your feet out in front of you take a seat at the end of the bench.
- With your hands facing up pick up the dumbbells from the floor and hang them by your sides.
- Take the strain on your biceps by bending your arms slightly. This is where you should start the exercise.
- Curl the dumbbell up slowly with one arm while maintaining a straight back and tucked elbows at your sides.
- Firmly contract your bicep and then gradually return the weight to its initial position.
- Repeat for the appropriate number of reps then switch to the other arm.
Changing Tips for Seated Dumbbell Curls
- Maintain a fixed posture the entire set. When curling up the dumbbells do not slouch.
- Maintain a tucked in elbow position at your sides.
- Throughout the entire set maintain tension in the bicep even in the arm that isn’t curling the weight.
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