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Alternate Dumbbell Curls

Aim

To isolate the biceps muscle of each arm.

How To perform

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.

2) Start position: Grasp DB's with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.

3) Flex at the elbows and curl DB's one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.

4) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

 

This is a variation of a curl using dumbbells in which you curl the dumbbells alternately, first one arm and then the other, to give you that extra bit of isolation, allowing you to concentrate your energy on one arm at a time and to minimize cheating.

This weight training exercise can also be done sitting on a bench, this minimizes cheating by moving your body.

 

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