Alternate
Dumbbell Biceps Curl
In this lesson you will learn how to do alternate
biceps curls with
2 dumbbells. This exercise works biceps
brachii, brachialis and brachioradialis. Of course you can also do alternate dumbbell curls sitting on a bench. I recommend you start your
biceps training with barbell biceps curls or with
this exercise. Find more exercises for your biceps workout at weight
training and bodybuilding.
Execution
- Stand upright with your legs closed
and hold 2
dumbbells on your
sides (thumbs point forward). Knees
bent slightly, abs tight.
Inhale before you do the first repetition.
- Curl
up one dumbbell and
exhale
at the same time. Twist the hand, so that your fingers point to your face at the end
of the up motion. Don't lean back or to the side as you lift
the dumbbells. Contract you abs slightly and even move a little forward when the
dumbbell comes closer to your shoulder. The upper arms should remain vertical and the elbows should stay still throughout the entire exercise. Squeeze you biceps when you reach the
highest point and keep you shoulders low.
Most common mistakes:
- Elevating shoulder.
- Moving elbows.
- Twisting upper body or hollowing the back.
- Then bring the dumbbell
back to the beginning position. Twist the hand back, so that the thumb points forward again. Don't curl the other dumbbell up yet.
Don't let the weight fall (bad for the elbow). The down motion should be even slower than the up motion and you
have to inhale slowly and
concentrated as you extend the arm.
- Then curl up
the other dumbbell and exhale again. Keep the other arm extended until you finish the repetition. Keep your shoulders low, don't move the elbow, don't hollow your
back.
- Then extend the arm again and curl up the
other weight after both arms are fully extended. Stretch your forearms and your biceps between sets and exercises.
Advice
- Do 12 to 24 repetitions.
(6 to 12 per arm)
- If you start the first alternate dumbbell curl set with the left hand, start the second set with the right hand.
- Don't curl up one dumbbell as you lower the other. Complete the repetition before you continue with the other hand.
Suggestions
