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Upper Arms · Dumbbell
Alternating Biceps Curl Seated Dumbbells
Alternating Biceps Curl Seated Dumbbells is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
- Brachialis · Musculus Brachialis
Secondary muscles
- Forearms · Brachioradialis
How to do Alternating Biceps Curl Seated Dumbbells
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should face forward (supinated grip).
- Engage your core and keep your elbows close to your torso. Slowly curl the right dumbbell up towards your shoulder, maintaining the supinated grip with your palm facing upward.
- Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
- Repeat the same motion with your left arm, alternating between right and left arms for the desired number of repetitions.
Form tips
- Visualize the bicep contraction to enhance the mind-muscle connection for better results.
- Ensure your movements are symmetrical to avoid muscle imbalances; focus equally on both arms.
- Use a weight that allows you to perform the exercise with proper form and control throughout all repetitions.
Alternating Biceps Curl Seated Dumbbells alternatives
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Alternating Biceps Curl Seated Dumbbells FAQ
What muscles does Alternating Biceps Curl Seated Dumbbells work?
Alternating Biceps Curl Seated Dumbbells mainly works the biceps in the upper arms (Biceps Brachii and Musculus Brachialis). The forearms work as secondary muscles.
What equipment do you need for Alternating Biceps Curl Seated Dumbbells?
You need a dumbbell.
How many sets and reps of Alternating Biceps Curl Seated Dumbbells should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternating Biceps Curl Seated Dumbbells good for beginners?
Yes. Alternating Biceps Curl Seated Dumbbells is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Alternating Biceps Curl Seated Dumbbells burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Alternating Biceps Curl Seated Dumbbells?
Other exercises for the biceps include Barbell Seated Concentration Biceps Curl, Alternating Biceps Hammer Curl Resistance Band, Biceps Curl Resistance Band and Barbell Biceps Curl.
For developers
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