Dumbbell Seated Alternate Biceps Curl
The alternating dumbbell curl seated on the end of a bench; the legs are out of it, so a swing has nowhere to come from.
How to do it
Setup
Seated tall on the end of a flat bench, feet flat, bells hanging at the sides, palms forward.
Steps
- Curl one bell to the shoulder while the other hangs still.
- Lower it to a straight arm before switching.
- Keep alternating with the back upright.
Common mistakes
Rocking the torso back to lift the bell: sit tall, the arm alone curls. Bells hitting the bench on the way down: sit near its end so they hang clear. Rushing into the next arm: one bell fully down, then the other starts.
Breathing
Exhale on each curl, inhale lowering.
