Description

The dumbbell alternate biceps curl is a great isolation exercise for strengthening the biceps muscles.

Starting Position

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing forward.

Technical Execution

Alternate curling one dumbbell towards your shoulder while keeping your elbow close to your body. Lower the weight back down in a controlled manner and repeat on the other arm.

Range of Motion

Ensure that you are achieving a full range of motion by fully extending your arms at the bottom of the movement and curling the weight up towards your shoulder without swinging the body.

Variations

You can perform this exercise sitting on a bench or with both arms curling simultaneously for added challenge.

Common Mistakes

Common mistakes include using momentum to swing the weights up, leaning back excessively, and not fully engaging the biceps muscles.

Practical Advice

Focus on controlled movements, keep your core engaged, and exhale as you curl the weights up.

Additional Notes

It's important to maintain proper form throughout the exercise to avoid strain on the wrists and elbows.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms