Dumbbell Alternate Bicep Curl

Also called alternating curl, alternating dumbbell curl and alt db curl.

Works

Biceps, plus forearms

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. 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.
3. Repeat the movement with the left hand. This equals one repetition.
4. Continue alternating in this manner for the recommended amount of repetitions.

Cues

• Elbows pinned to your sides.
• Curl and turn the palm up.
• Squeeze 1 second at the top.
• Lower slow, then switch.

Common mistakes

• Swinging the torso.
• Elbows drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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