Dumbbell Alternate Bicep Curl

• The alternating biceps curl is an effective single-joint exercise for targeting the biceps muscles and improving arm strength.
• It is suitable for gym goers of all skill levels, and can be performed either seated or standing.
• This exercise requires the use of a dumbbell or barbell and can be used as part of an overall arm-focused workout, or as an isolated exercise.
• The alternating biceps curl concentrates on one arm at a time, allowing for greater control and precision.
• It also enables natural wrist supination, unlike the barbell version.
• The alternating biceps curl enables momentary recovery in one biceps while the other contracts.
• It is an ideal choice for those looking to increase their biceps size and strength, as well as improve overall balance and coordination.
• When performing the alternating biceps curl, it is important to maintain a slow and controlled movement throughout the entire range of motion.
• It is also important to keep the elbows close to the body and the shoulders back, in order to ensure that the biceps are the primary muscle group being worked.

1. Stand with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and the palms of your hands facing your thighs.
2. While keeping your upper arms stationary, curl the right weight as you rotate the palm of your hand until it is facing forward. Contract your biceps as you exhale until your biceps is fully contracted and the dumbbell is at shoulder level. Hold this position for a second, squeezing your biceps.
3. Slowly bring the dumbbell back to the starting position as you inhale. Twist your palm back to the starting position (facing your thighs) as you come down.
4. Repeat the movement with the left hand. This completes one repetition.
5. Continue alternating between the right and left hand for the recommended number of repetitions.

Variations:

• You can perform the exercise sitting down on a bench with or without back support.
• You can also perform the exercise using both arms at the same time.
• Start with both palms facing forward and alternate between the arms, or perform the exercise with both arms at the same time.
• You can start with both palms facing the torso and then rotate forward as you perform the movement. At the top of the movement, the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

Just like the Dumbbell Biceps Curl, except you alternate each hand, curling one dumbbell at a time.

1. Start by standing upright with a dumbbell in each hand, arms extended and palms facing your thighs.
2. Keep your upper arms stationary and curl the right weight while rotating your palm until it is facing forward. Contract your biceps and exhale as you lift the weight until it reaches shoulder level. Hold the contracted position for a second and squeeze your biceps.
3. Slowly lower the dumbbell back to the starting position while inhaling. Remember to twist your palm back to the starting position as you lower the weight.
4. Repeat the movement with the left hand, alternating between arms for the recommended number of repetitions.
5. For variations, you can perform the exercise sitting on a bench with or without back support. You can also perform it using both arms at the same time or with a starting position where both palms face forward. You can alternate the arms or perform the movement simultaneously.
6. Another variation is to start with both palms facing your torso and then rotate them forward as you perform the movement. At the top of the movement, your palms should face forward and your small finger should be higher than your thumb for a peak contraction.

• The alternating biceps curl is an effective single-joint exercise for building bigger and stronger arms.
• This exercise can be performed seated or standing and is suitable for gym goers of all skill levels.

• Stand with your torso upright and hold a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and your palms facing your thighs.
• While keeping your upper arms stationary, curl the right weight and rotate your palms until they are facing forward. Contract your biceps and exhale until your biceps are fully contracted and the dumbbells are at shoulder level. Hold this position for a second and squeeze your biceps. Only your forearms should move.
• Slowly bring the dumbbell back to the starting position as you inhale. Twist your palms back to the starting position as you come down.
• Repeat the movement with the left hand. This completes one repetition.
• Continue alternating in this manner for the recommended number of repetitions.

Safety Tips:

• Start with a weight that you can comfortably handle and gradually increase the weight as your strength improves.
• Keep your back straight and avoid leaning forward or backward during the exercise.
• Do not use momentum to lift the weights. Focus on using your biceps to perform the movement.
• Avoid swinging your arms or using your shoulders to lift the weights. Keep your elbows close to your body throughout the exercise.
• Control the movement and avoid jerking or sudden movements that can strain your muscles or joints