Arms / Beginner / Isolation (single joint)

Dumbbell Alternate Bicep Curl

A dumbbell isolation exercise for the biceps, with the forearms assisting.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

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