Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
BeginnerCompoundDumbbell
Dumbbell Seated Biceps Curl To Shoulder Press
Biceps · Upper Arms
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Sit on a bench with your back straight and feet flat on the ground.
- 2
Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
- 3
Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
- 4
Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
- 5
Press the dumbbells overhead until your arms are fully extended.
- 6
Lower the dumbbells back down to the starting position by reversing the movement.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Biceps
shoulders
Secondary
shoulders
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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