Seated Alternating With Hold

This variation changes the standard biceps curl by using a continuous tension principle lost in modernday training programs. Continuous tension on the muscle without rest can promote greater strength and hypertrophy gains. For this challenging alternative, you will find that you have to lighten the weight by perhaps 5 or 10 pounds from what you normally curl.

1. Position a bench with a movable back to a 90-degree angle so that you have a back support.
2. Sit down holding the dumbbells and let the arms hang straight down by the sides.
3. Keep the abs tight and the back pressed firmly against the back of the bench.
4. Inhale, supinate the hands, and curl both dumbbells up toward the chest until the elbows are completely bent.
5. Slowly lower the right arm down and curl it back up.
6. Slowly lower the left arm down and curl it back up.
7. One arm is always holding a dumbbell at the top position while the other is curling.