How To Do Seated Alternating Dumbbells Curl


The seated alternating dumbbells curl exercises are popular among weightlifters and strength trainers. This workout focuses on increasing the size of your upper arm muscles, specifically your biceps.

Knowing how to do them properly is essential to get the most out of this exercise. Begin by sitting on a flat bench with your back straight and feet firmly planted.

Grasp two dumbbells in each hand and bring them close to your body while keeping your arms relaxed at your side.

Slowly curl one dumbbell up towards your shoulder while keeping the other still until you reach a 90-degree angle with that elbow joint, then lower it back down again.

List Of Steps To Do Seated Alternating Dumbbells Curl

  1. Sit on a bench or chair with your back straight and your feet flat on the floor.
  2. Hold a dumbbell in each hand with your palms facing your body.
  3. Curl one dumbbell up toward your shoulder. 
  4. Pause at the top of the movement and squeeze your bicep.
  5. Lower the dumbbell back down to the starting position
  6. Alternate between your left and right arm
  1. Sit on a bench or chair with your back straight and your feet flat on the floor.

Sit on a bench or chair with your back straight and your feet flat on the floor: this is the step you must take to perform a Seated Alternating Dumbbells Curl.

The Seated Alternating Dumbbells Curl is an effective exercise for toning and strengthening the arms and building muscular endurance in the biceps.

To get started, sit upright on a flat bench or chair, ensuring your upper body is appropriately supported by your feet flat on the floor. Your hands should hold two dumbbells shoulder-width apart while keeping your elbows close to your sides.

Then slowly curl each arm up, bringing one of the dumbbells towards your chest while maintaining good form throughout, before returning to starting position.

  1. Hold a dumbbell in each hand with your palms facing your body.

It is the step to do the Seated Alternating Dumbbells Curl. To perform this exercise:

  • Sit on an upright chair with your feet flat on the ground and hold a dumbbell in each hand with your palms facing inwards towards your body.
  • Ensure your arms are tucked close to your sides, and your elbows are slightly bent.
  • Keep your back straight and core tight throughout the exercise. 

To start, curl one arm up slowly until it reaches shoulder level, then slowly release it back down, alternating arms for each repetition.

As you curl up, keep squeezing at the top of each rep for 1 second to emphasize the bicep muscles. Aim to complete three sets of 10-15 repetitions for maximum results. Remember to keep good form during this exercise to avoid any injuries or strains!

How To Do Seated Alternating Dumbbells Curl

  1. Curl one dumbbell up toward your shoulder.

Curl one dumbbell up toward your shoulder: is the step to do Seated Alternating Dumbbells Curl. This exercise is a great way to build upper body strength and tone your arms.

It works the biceps, which are located on the front of your arm and can help improve overall shoulder flexibility and posture. First, to perform this exercise correctly, sit on an upright chair with feet flat on the floor. 

Hold a single dumbbell in each hand, keeping your elbows close to your sides as you curl one dumbbell up towards your shoulder, alternating arms as you move through each repetition.

Ensure you control the weight throughout the entire movement, using smooth and steady motions when raising and lowering it.

  1. Pause at the top of the movement and squeeze your bicep.

Seated Alternating Dumbbells Curl is an excellent exercise for strengthening and toning the biceps.

Incorporating this movement into your workout routine can help you to achieve your body sculpting goals. P pausing at the top of the action and squeezing your bicep muscle is essential to maximize its effectiveness.

This simple tweak to this exercise can help you to get more out of each rep as it increases muscular tension and time under pressure.

By pausing at the top of the motion, you can further activate and engage your biceps, leading to increased strength gains over time. Additionally, staying with a squeeze helps promote proper form while performing this exercise which is essential for avoiding injuries or strains.

How To Do Seated Alternating Dumbbells Curl
  1. Lower the dumbbell back down to the starting position.

Seated alternating dumbbells curl, a practical exercise that helps to strengthen the biceps and forearms. This exercise may seem simple, but it’s essential to do it correctly to maximize the benefits.

The crucial part of this move is lowering the dumbbell back down to the starting position. To properly perform this step, keep your arms straight and lower each dumbbell slowly with control until you reach the starting position again. Ensure your elbows stay close to your body as you lower them to avoid swing or jerking movements which can lead to injury.

  1. Alternate between your left and right arm.

Alternating between your left and right arm is the key to performing seated alternating dumbbell curls correctly. This exercise targets the biceps, allowing you to work on both arms simultaneously. It’s an effective way to build muscular strength and endurance in your arms.

To perform a seated alternating dumbbell curl:

  • Start by sitting on a bench with your feet planted firmly on the floor and your back straight.
  • Pick up two light-weight dumbbells of equal weight and slowly curl them one at a time, starting with your left arm first and then switching to your right arm.
  • Keep each movement slow, controlled, and deliberate as you alternate between each side for maximum benefit.
  • Make sure not to swing or jerk the weights during each repetition, but instead, use the strict form as you move through each rep to isolate the muscles being worked properly.

Seated alternate dumbbell curl overview

Exercise type : Strength

Target : Biceps and shoulder muscles

Equipment needed : Dumbbells and a bench

I used to  perform this exercise on a adjustable bench for it make it more perfect for me to curl-up, plus when i curl up it do one arm at a time, that is how i use to do my performance, that how simple it.

Seated alternate dumbbell curl will help to train our forearm muscle, it an important and simple easy to perform biceps exercise.

Just make sure that you seat in a correct way for it, if you are not using the adjustable

bench and you can even curl up both arms at a time that  prior to how you want it, so here is how you can correctly perform this exercise for a better result:

Important Note

Do not  move your body  throughout the performance

Let your back be straight through

Use an adjustable bench if possible

Use an underhand grip for better performance

Don’t overweight yourself

Don’t let weight falloff or stray from your hands

Curl back down slowly until your arms are fully stretch, move only your lower arms, curl

don’t let your upper arms move along as you curl, keep your upper arms closer to your

sides, so follow the same process again for the other hand, don’t let weight twist-off from your, you can then do it and redo it again prior to the rep you are aiming for.

 Safety measures to follow when doing seated alternative dumbbell curl

keep a straight position throughout the perforce, use an adjustable, bench for a better performance, you should look straight, and use an underhand grip.

Move slowly and carefully, don’t rush your self when you curl, pause briefly when you curl up and curl back slowly.

Load the weight that your power  can be able to control don’t over weight, for a better performance, hold the weight very tight don’t let it falloff  your hands.

Be focus and concentrate on target your biceps and shoulders muscle, don’t let weight control you, you should be the one  that will control the weight.

Don’t create any difficulty  or momentum that can jeopardize the correct performance

you might need to be observed by an expert or your personal trainer  for this performance.

Benefits doing seated alternative dumbbell curl

Seated alternative dumbbell curl is a great exercise that can help our entire arms with more strength

It will help to train and build more biceps muscles

It help train shoulders and add more strength

It help build more mass  and it also help with concentration to train  build power

It helps train with more weight, without to much stress

Final Thoughts

In conclusion, the seated alternating dumbbells curl is a great exercise to target your biceps. With proper form and technique, you can ensure you are targeting the right muscles and protecting yourself from injury.

Start with lighter weights and progress when it gets easier to challenge your biceps. Make sure to incorporate exercises such as rows and pull-ups into your workout routine for overall upper-body strength.


Leave a Comment

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners. View more
Cookies settings
Privacy & Cookie policy
Privacy & Cookies policy
Cookie name Active

Privacy Policy for

At accessible from, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in This policy is not applicable to any information collected offline or via channels other than this website.


By using our website, you hereby consent to our Privacy Policy and agree to its terms.

Information we collect

The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number.

How we use your information

We use the information we collect in various ways, including to:
  • Provide, operate, and maintain our website
  • Improve, personalize, and expand our website
  • Understand and analyze how you use our website
  • Develop new products, services, features, and functionality
  • Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes
  • Send you emails
  • Find and prevent fraud

Log Files

Howtotraintofit follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and are a part of hosting services' analytics. The information collected by log files includes internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information.

Cookies and Web Beacons

Like any other website, uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read "What Are Cookies".

Google Double Click DART Cookie

Google is one of the third-party vendors on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL –

Our Advertising Partners

Some of the advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has its own Privacy Policy for its policies on user data. For easier access, we hyperlinked to their Privacy Policies below.

Advertising Partners Privacy Policies

You may consult this list to find the Privacy Policy for each of the advertising partners of Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that has no access to or control over these cookies that are used by third-party advertisers.

Third-Party Privacy Policies's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business deletes any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

GDPR Data Protection Rights

We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

Children's Information

Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.

Where we send your data

Visitor comments may be checked through an automated spam detection service.

 contact information

Save settings
Cookies settings