Exercise

Dumbbell Alternate Bicep Curl

Also known as: alternating dumbbell curl, alt dumbbell biceps curl, alternating bicep curls, alternating db curl

Dumbbell Alternate Bicep Curl — position 2

Dumbbell Alternate Bicep Curl is a isolation exercise for the biceps. Main target: biceps short head. Also works: forearm flexors. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps short head

Secondary

Forearm flexors

How to do it

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