The Dumbbell Alternate Biceps Curl is a strength-training exercise that targets the biceps muscles in the arms. This exercise is typically performed with a pair of dumbbells, but can also be done with a resistance band or other weighted objects.
How to perform
To perform the Dumbbell Alternate Biceps Curl:1. Start by standing up straight with a dumbbell in each hand, palms facing towards your body.
2. Keep your elbows close to your sides and slowly lift one dumbbell towards your shoulder, while keeping your forearm stationary.
3. Contract your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
4. Repeat the movement with the other arm, alternating between each arm for the desired number of repetitions.
5. Keep your core engaged and maintain proper posture throughout the exercise to avoid straining your lower back.
6. Aim to perform 3-4 sets of 10-12 repetitions on each arm, gradually increasing the weight of the dumbbells as you get stronger.
Remember to exhale as you lift the dumbbell and inhale as you lower it back down. It's important to control the movement and avoid swinging the weights to ensure that you're properly targeting the biceps muscles.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.