Dumbbell Alternate Bicep Curl

A classic arm exercise focusing on the biceps using dumbbells alternately for each arm.

Instructions

• Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso.
• Keep the palms of your hands facing your torso. This will be your starting position.
• Now, while keeping the upper arm stationary, curl the right dumbbell as you turn the palm of the hands until they are facing forward.
• Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
• Now, slowly begin to bring the dumbbell back to the starting position as your breathe in.
• Repeat the movement with the left hand. This equals one repetition.
• Continue alternating in this manner for the recommended amount of repetitions.

Common Mistakes to Avoid

• Swinging the body or using momentum to lift the weight.
• Not fully extending the arm at the bottom of the movement.
• Not keeping elbows close to the sides during the curl.

Additional Information