Bicep Training

Alternating seated dumbbell curls

How to: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Hold a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench.

Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.[Shapefit]