Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
BeginnerIsolationDumbbell
Dumbbell Alternate Seated Hammer Curl
Biceps · Upper Arms
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
- 2
Keep your back straight and your elbows close to your torso.
- 3
Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- 4
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5
Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
- 6
Repeat the movement with your left arm.
- 7
Continue alternating arms for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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