# Seated Alternating Dumbbell Curl

URL: https://heatsy.app/ex/seated-alternating-dumbbell-curl

Also known as: Alternating Seated Dumbbell Curl, Seated Alternate Biceps Curl, Seated Alternating DB Curl, Seated Alternate Dumbbell Curl

Body region: Arms

## Muscles

- Main: Biceps, Brachialis
- Helps: Brachioradialis
- Holds: Deltoid, Flexor Carpi Radialis

## Equipment

- Dumbbells
- Flat Bench or Adjustable Bench

## Technique

1. Sit on the end of a bench, feet flat, a dumbbell in each hand with palms facing forward.
2. Curl one dumbbell to the shoulder while the other arm hangs straight.
3. Lower it slowly and curl the other arm.
4. Alternate until both sides finish the set.

### Cues

- Sit tall; sitting removes leg drive, so keep the rep strict.
- Keep the elbows by your sides.

### Common mistakes

- Leaning back to lift the weight.
- Cutting the range short at the bottom.

## Alternatives

- [Alternating Dumbbell Curl](https://heatsy.app/ex/alternating-dumbbell-curl)
- [Seated EZ-Bar Curl](https://heatsy.app/ex/seated-ez-bar-curl)