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Seated Alternate Rotating Bicep Curls

Learn how to properly perform the Seated Alternate Rotating Bicep Curls with this complete demonstration video.

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What is the Seated Alternate Rotating Bicep Curls?

The seated alternate rotating bicep curls is an effective isolation exercise that primarily targets the biceps. This exercise enhances muscle pump and also engages the forearms through the rotating motion. Suitable for all levels, this movement aids in building strength and definition in the arm muscles.

How to properly perform the Seated Alternate Rotating Bicep Curls

  1. Sit on a bench or chair with your back straight and feet flat on the floor.
  2. Hold a dumbbell in each hand, palms facing forward.
  3. Keeping your upper arms stationary, curl one dumbbell towards your shoulder while rotating your forearm.
  4. Pause at the top of the movement, then slowly lower the dumbbell back to the starting position.
  5. Repeat the movement with the other arm.
  6. Continue alternating arms for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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Other exercises for Biceps:

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