How to do a dumbbell seated alternate biceps curl

Setup:

1. Seated Position: Sit on a bench with your feet flat on the floor, shoulder-width apart, back straight, and core engaged.
2. Dumbbell Grip: Grab a dumbbell in each hand with a supinated grip (palms facing up). Let your arms hang naturally by your sides, elbows slightly bent.

The Lift:

1. Initiate the Curl: Keeping your upper arms stationary, curl one dumbbell up towards your shoulder. Focus on squeezing your biceps and rotating your wrist slightly as you lift.
2. Peak Contraction: Hold the contraction at the top for a brief moment, feeling the tension in your bicep.
3. Controlled Lowering: Slowly lower the dumbbell back to the starting position, resisting the urge to drop or relax.
4. Alternate Arms: As soon as one arm is fully extended, initiate the curl with the opposite arm.
5. Repeat: Continue alternating arms for the desired number of repetitions.

Tips:

• Focus on the Biceps: Concentrate on the feeling of your biceps contracting throughout the movement for maximum activation.
• Minimize Torso Movement: Keep your upper body stable and avoid swinging or using momentum to lift the weight.
• Breathing: Exhale as you curl the weight up, inhale as you lower it down.
• Elbow Position: Keep your elbows tucked close to your body throughout the movement.