Seated on a bench, you alternate curling dumbbells with each arm.
- +Isolates each bicep
- +Good for identifying and correcting muscle imbalances
- +Lower back support minimizes cheating
- –May take longer since you're working one arm at a time
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit tall on a bench; feet flat, core braced, shoulders down
- Hold a dumbbell in each hand at your sides; palms facing in
- Keep elbows close to your ribs; upper arms stay still
- Curl one dumbbell up, rotating palm to face you as it rises
- Squeeze the biceps at the top; don’t bend the wrist
- Lower slowly to full extension; then alternate the other arm
- Exhale up, inhale down; no swinging—reduce weight if form breaks