Alternate Dumbbell Bicep Curls
Primary Muscle Group: Biceps
Secondary Muscle Group: Forearms
Equipment Needed: Dumbbells
The Benefits of Alternate Dumbbell Bicep Curls
The Alternate Dumbbell Bicep Curls is a highly recognizable weight-training exercise that works the muscles of the upper arm, and to a lesser extent, those of the lower arm. It's a great exercise for seeing results in strength and definition in your arms. There are several variations of this exercise, including those using dumbbells, kettlebells, barbells, or cable machines
Alternate Dumbbell Bicep Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis. You use these muscles anytime you pick something up, which is common throughout daily life. Doing the arm curl, you build strength and learn to use your arm muscles correctly, bracing with your core muscles.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Alternate Dumbbell Bicep Curls
Don’t be tempted to jump into a heavy set. The biceps are small muscles and can be prone to injured pulling or tearing them. If you do this, it will only set you back in achieving your fitness goals. In some rare cases people also need surgery to fix bad biceps muscle tears!
How To Do Alternate Dumbbell Bicep Curls
1. Stand holding a dumbbell in each hand with your arms hanging by your sides.
2. Ensure your elbows are close to your torso and your palms facing forward.
3. Keeping your upper arms stationary, exhale as you curl your right arm up towards your shoulder level while contracting your biceps.
4. Lower your right arm to the starting position in a controlled manor whilst making sure you keep your palms facing forward.
5. Exhale and curl your left arm up towards your shoulder level while contracting your biceps.
6. Repeat on both arms for equal amount of reps.
For Perfect Technique
Your elbows should not move during the curl. They should be close to the side of your body and only the portion of your arm below the elbow should be moving. Never lock your elbows out fully as this will put the joint under pressure and it could lead to an injury over time.
Once you have mastered the Alternate Dumbbell Bicep Curl you can try alternative exercises that target similar muscle groups such as;
How To Do A Barbell Bicep Curl
1. Start by grasping a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
3. The bar should not be touching your body.
4. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
5. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
a href="https://www.yourfitnesstools.com/exercise/single-arm-preacher-curl/"> How To Do A Single Arm Preacher Curl
1. Firstly, adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.
2. Grab a dumbbell with your left hand and sit on the preacher bench.
3. The back of your left arm should be rest flat on the padding with your arm fully extended.
4. Place your right forearm on the padding for support.
5. Execute the exercise by slowly raising the dumbbell up and squeezing the bicep at the top of the movement.
6. Slowly lower the dumbbell until your arm is fully extended.