Seated Alternating Dumbbell Biceps Curl

The seated alternating dumbbell biceps curls increases the strength and size of the biceps and forearms. Performing the movement from the seated position isolates the biceps.


  1. 180_A
    Sitting on a bench, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing in front of you.
  2. Seated Alternating Dumbbell Biceps Curl
    Bending at the elbow, curl one dumbbell toward your shoulder. Pause, then lower the arm to the starting position. Alternate arms.

Trainer’s Tips

  • Keep your elbows stationary and tucked at your sides.
  • Make sure to squeeze the biceps at the top of the lift.
  • Use a controlled pace throughout the movement and avoid using momentum.