This Dumbbell Alternate Bicep Curl exercise is an exercise with a single joint that helps build stronger and bigger biceps by working one arm at a time. It is a favorite among gym-goers regardless of their experience level the move is able to be done sitting or standing. It is usually done for moderate to high repetitions, like 8-12 reps or more, in the arm-focused part of an exercise. Dumbbell Alternate Bicep Curl that are alternating with dumbbells increase the size and strength of the forearms and biceps. The alternation of each arm removes any imbalances in the muscles on each side.

The Dumbbell Alternate Bicep Curl is one of the very well-known exercises for weight training which strengthens the arm muscles and, to a lesser degree muscles from the lower arms. It’s an excellent exercise for getting results in strength and definition.

There are a variety of variations to this workout, for instance, made with kettlebells, dumbbells, barbells, resistance bands, and cable machines. Begin with standing and alternate bicep curls with dumbbells, that you can perform wherever you want to. Dumbbell Alternate Bicep Curl are a common exercise employed in upper body exercise routines for strengthening.

Instructions for Dumbbell Alternate Bicep Curl

  1. Stand (torso standing upright) with one dumbbell in each hand with arms at arm’s length. Your elbows must be near the torso. The palms of your hands must be in front of your thighs.
  2. While keeping the upper arm in a stationary position, curl the weight to your desired level while rotating the palms of the hands until they’re facing toward the front. Then, continue to contract the biceps and breathe into your chest until your bicep is fully contracted and your dumbbells are level with your shoulders. Keep in the contracted posture for one second while you squeeze the biceps. Tips: Only the forearms must move.
  3. Slowly return the dumbbell to its original position as you breathe into your lungs. Tips: Remember to twist your palms back to their beginning position (facing your legs) as you descend.
  4. Repeat the motion using hands on the left. This equals one repetition.
  5. Keep alternating this way until you reach the recommended number of repetitions.

Other Information

  • Curls strengthen the biceps muscles located on the top of your upper arm as well as those muscles that are located in the lower arm, the brachialis as well as the brachioradialis. 1 You employ these muscles every time you grab something and it is a regular part of everyday life. When you do an arm-wrestling exercise, standing or sitting down develop strength in your upper arm, and you learn how to use the muscles of your arms correctly by bracing the core muscle.
  • Be focused on your technique rather than speedy execution. Lift the weights in an even motion and take as long in lowering them as it takes to lift them.
  • The elbows’ position shouldn’t alter during the exercise. They should stay near the sides of your body. Only the lower arm must move. If you feel your elbows are dislocating from your body or slipping in front of or behind your body, it is likely that you are carrying too much weight.
  • Focus on just one arm at a moment.
  • Dumbbells allow natural wrist supination. They are not as effective as the barbell model.
  • Allows for quick recovery in one bicep, while the other contract
  • A simple method of increasing bicep size and strength

Alternates for Dumbbell Alternate Bicep Curl

Dumbbell Alternate Bicep Curl
Nathan Sports


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