Seated Alternating Bicep Curl:
GREAT WORKOUT TO HELP RIP UP THOSE BICEP MUSCLES !
1-Sit on a bench with a back support and hold one dumbbell with each hand down the side of your body, palms facing each other.
2-Raise one side alternating hands between each repetition while twisting your palms towards your face. Squeeze the bicep muscle. Do not over contract stop when you feel the pump is at its peak. You want to keep a steady motion making sure that you are extending your biceps on the way down.
3- Every bicep workout has similar characteristics such as not swinging and making sure you fully extend on the way down to work the full bicep. Do not bring the weights too high you will over contract passing the point where full contraction is reached.