← All exercises Exercise Alternating Seated Dumbbell Curl Isolation | Intermediate
Seated on a bench with a dumbbell in each hand, curl one arm at a time toward the shoulder while the other stays extended, alternating sides each repetition.
Tips & instructions Instructions
Keep the resting arm fully extended and relaxed rather than letting it creep upward, curling both halfway defeats the point of alternating.
Progression
Alternating lets each arm rest for a full repetition, which usually allows slightly heavier loading per arm than curling both at once.
Muscle groups Primary: Biceps Short Head, Biceps Long Head
Secondary: Brachialis
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