Dumbbell Alternate Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Alternating Dumbbell Bicep Curl
How to: Dumbbell Alternate Biceps Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your palms facing forward and arms fully extended down by your sides.
- Curl one dumbbell up while keeping your elbow close to your body.
- Squeeze your bicep at the top of the movement, then lower the weight back down.
- Alternately curl the opposite arm and repeat.
Common Mistakes
- Letting the elbows flare out.
- Using momentum to lift the weights.
- Not fully extending arms during the downward phase.
Modifications
- Use lighter weights if you experience discomfort.
- Perform seated to reduce strain on your body.
Tips
- Keep your elbows close to your torso throughout the movement.
- Avoid swinging the weights; use controlled movements.
- Focus on fully contracting your biceps at the top of the curl.
Dumbbell Alternate Biceps Curl Alternatives
Tags
biceps
dumbbell
strength
upper arms
fitness
muscle gain