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Alternate Dumbbell Curls - Biceps
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 curls or with
this exercise.
Find more exercises for your biceps workout at weight
training main.
Technical description: Alternate Dumbbell Curls - Biceps
- 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 weight.
Contract you abs slightly and even move a little forward when the
dumbbell
comes closer to your shoulder.
The upper arms should be vertical and the elbows should stay on the
same spot
during 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.
Trainer advice: Alternate Dumbbell Curls - Biceps
- Do 12 to 24 repetitions.
( 6 to 12 per arm )
- If you started the first set with a left
curl, start the second set with a right curl.
- Don't curl up one dumbbell as you lower the other.
Complete the repetition before you continue with the other hand.
Related instructions: Alternate Dumbbell Curls - Biceps
Videos: Alternate Dumbbell Curls - Biceps
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