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Seated Bicep Curl – Alternating DumbbellMain Muscle: Bicep Other Muscles: NoneMechanics: IsolationFollow the same pattern as the seated bicep curl but alternate the arms one arm at a time. Rest the elbow on the knee and lower the weight between the legs. Keep legs flat on the floor and relax the neck. For alternating the weight, do not lower the head and tighten the neck as you bring the weight towards the chest. Exhale as you raise the weight and inhale as you lower the weight.