S E A T E D A L T E R N A T E
D U M B B E L L C U R L S
Muscles worked: Biceps
Instructions: Grab a set of dumbbells and sit on the edge of a flat exercise bench. Place your feet flat
on the floor with your legs together. Hang your arms straight down with your palms facing
each other. Keep your upper arms against your side and your back straight throughout the entire
exercise. Slowly start to curl your right hand up to your shoulder, turning your pinky towards
you as you raise the weight. Pause at the top and contract you bicep for one second.
Lower the weight back down and at the same time start your left
side. Continue in this fashion until you have done the same number of reps on each side. Remember
to keep turning your hands. As you go down your palms face inward , when your hands go up,
your palms face you.
Note You can also do this exercise with both arms
curling up at the same time.
Don't let your torso lean backwards or forwards during the movement. Keep your back straight
throughout the entire exercise. Don't forget to turn your palms during the exercise. You will
lose a lot of the effect it has on your biceps.