Trunk leans back to initiate each curl
Even seated the erectors can generate momentum; stay tall and still.
Overactive muscles
Erector spinaeUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Seated Alternating Dumbbell Curl
Coaching cues
- Sit upright on a bench; dumbbells at sides; curl one arm at a time
- Supinate fully at the top — pinky finger rotates up toward the shoulder
- Lower fully before curling the opposite arm; no trunk rocking
- Seated position removes leg drive; pure bicep isolation
Common faults 2
Elbow drifts forward on the curl
Anterior delt assists; elbows should stay at the sides throughout.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗