How To Perform Seated Alternate Dumbbell Curls, Palms Forwards.

The Seated Alternate Dumbbell Curl Palms Forwards is an exceptional exercise, that when performed correctly provides a unique intensity providing concentric, isometric and eccentric load through both long and short head of the Biceps. That is if you perform it correctly!

Now you can be forgiven for just jumping on a bench an hurling out reps, everyone does it and it's definitely going to be better than not being in the gym working out.

If on the other hand you want maximise the time you spend in the gym and develop your full potential, spending time disciplining techniques and using the techniques for how they can benefit you the most is worth your time and will help you develop stronger more versatile muscle function, as you are allowing the body to fully engage in different contraction types. This type of approach to training allows the strengthening of muscles through a greater range of contraction types that go towards a more versatile strength progression.

In this video Trainer Dan demonstrates the key principles of the Seated Alternate Dumbbell Curl, Palms Forwards technique.

The main points in this video are as follows;

1. Why your seated curls are different than standing curls

2. How Alternate Curls are generally a stronger bicep curl

3. How to maximise contraction through the short head of the Bicep.

4. How maintaining positioning through both the concentric phase and eccentric phase of the movement is so important.

5. How to over come the bodies natural reaction to displace weight into the Brachialis

6. How the 'Palms Forward' alternate dumbbell curl technique should used to engage an isometric stretch through the bicep, therefore maximising contraction potential of the exercise.

7. How to ensure your elbows are in an optimum position to ensure maximum contraction through both concentric and eccentric phases of the movement.

8. Help develop understanding of why we use different Bicep Curl techniques and angles of bicep curl to emphasise different muscular contractions.

9. Help develop understanding of why if you are performing a particular technique, you should maintain the technique and gain the benefits associated with each particular range of movement.

10. How the Seated Alternate Dumbbell Curl Palms Forwards is a challenging technique, that can produce great results, although can be marked as an intense exercise as the position engages isometric stretching through the straight arm.

11. When no Pronation is applied to a bicep curl you reduce significantly the initial assistance from the Brachialis which is the up to 50% stronger than the Biceps, therefore loading the long head of the Biceps first, then if the movement is actively Supinated the short head of the Biceps is further activated and engaged.

12. How you have to manage and work with ranges of movement to emphasis technique and not let your body just do want it wants. With proper form engaged correctly this may make you train lighter, which is not a bad thing, as you can progressively develop your strength knowing that you are not just training one dimensional, but fully engaging contractions to maximise your overall performance.

If you are looking for a Seated Alternate Dumbbell Curl online workout, online Biceps workout, or any other online workout, check out our online workouts page www.musclefitgym.com

Your in Fitness, Trainer Dan