Seated Alternate Dumbbell Curl

START: Sit at the edge of a flat bench with your arms fully extended and a dumbbell in each hand. MOVE: Slowly curl one arm up while supinating your wrist. After you lift the weight as high as possible and reach full contraction of the biceps, lower the weight back down, maintaining tension within the muscle all the way. Do the same with the opposite arm, alternating arms for reps. "Your elbows should remain stationary throughout the exercise, eliminating any unwanted help from the shoulders," Mike recommends.

Seated Alternate

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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