Welcome everyone, on this topic, i am going to be talking about seated alternate dumbbell curl, a great training exercise for biceps.
An efficient exercise that all it aiming for is to help us target, train and boost more size, to those muscles that are in the front of our arms.
This exercise is also effective enough to train and boost more strength to the entire arms and our shoulders.
I will be showing you how you can do/perform it in a way to perfectly target and train triceps and transform your arms.
Seated alternate dumbbell is one of those exercise that you will perform at ease, seated on a bench and curl up your hands… ok let break break things down, here are
what you are going to be aware of by the time you through to the end of this topic:
- You are going to know about what seated alternate dumbbell curl is all about.
- How you can do/perform it to target your triceps muscle.
- You will know advantages/benefit in going it.
- Equipment needed to do it.
- The precautions and safety guide .
If you have any question or any comment concerning this topic you can leave them down bellow, all your question shall be reply to, so let get to know what this exercise is all about real quick here.
Seated alternate dumbbell curl – exercise description
It is one of the efficient triceps exercise, that can help release more power to both biceps and our shoulders, this exercise can be use to target, train and force-out more size to the upper arms without any difficulties.
Seated alternate dumbbell curl will help to train and boost more strength to our shoulders secondarily but it primary aim is to target, train and stimulate more size into the biceps muscles.
It is one of the best strength exercise that will help to concentrate more to to build and transform the upper arms, you will need an adjustable bench to seat right and dumbbells.
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:
Seated alternative dumbbell curl performance
Dumbbell curl can still be perform standing, but the seated alternate dumbbell curl make
it to be effective, focusing and centralizing higher for more reps like 10 to12 per set can also be carried out with ease, follow this easy steps to perform this great exercise:
To get started with this exercise find a good position for yourself then position your bench and adjust it to be straight, so sit down on top of the bench.
Let your back be straight, that is why you will have to use an adjustable bench for it, you must be seating straight don’t hollow your back, throughout the performance, and face straight forward.
The grip for this exercise is an underhand grip, so grab dumbbells with each side of
your hand don’t let your feet move around keep it planted firmly upon the floor don’t let your body move around when you curl throughout the performance.
Curl up your right hand slowly to your shoulder or both of them at the same time as you
like to curl up just make sure that you remain still, without moving your body, then pause it for a second or 2 at the top, when you curl up so that your biceps will fully contract.
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.
Health 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
Conclusion
Seated alternative dumbbell curl is a reliable and one of the great bicep exercise to train build, add more , strength, more power, more mass, and more size, it is good both for the bicep and shoulders.
Your thought
If you ever have any questions or comment concerning all about this topic or if you will like to share how you use to do your own seated alternate dumbbell curl, please
leave all your questions and comment down bellow, will be very glad to hear from you all, thanks.
Mike.