Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Alternate Biceps Curl
The dumbbell alternate biceps curl is a classic arm exercise that targets the biceps and also engages the forearms. It involves curling dumbbells alternately while keeping the upper arms stationary, focusing on controlled movement and muscle contraction.
Step-by-Step Form & Technique
- 1.Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- 2.Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 3.Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4.Hold the contracted position for a brief pause as you squeeze your biceps.
- 5.Inhale and slowly begin to lower the dumbbells back to the starting position.
- 6.Repeat for the desired number of repetitions, alternating arms.
Secondary Muscles
forearms
Track Dumbbell Alternate Biceps Curl in RepEight
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