- 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.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it using both arms at the same time. Additionally, you may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms as well, or perform at the same time.
- You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
Just like the Dumbbell Biceps Curl except you alternate each hand, curling one dumbbell at a time.
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Review: Dumbbell Alternate Bicep Curl
Feb 13, 2012 1:12 AM: I like it!
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Review: Dumbbell Alternate Bicep Curl
Jan 4, 2012 7:27 AM: "curl the right weight as you rotate the palm of the hands until they are facing forward."
Don't you mean "...ntil they are facing backward, facing your body" ?
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Review: Dumbbell Alternate Bicep Curl
Oct 16, 2011 8:59 PM: best exercise
of people found this review helpful
Review: Dumbbell Alternate Bicep Curl
Sep 2, 2011 11:47 PM: after a few sets you can really feel the burn!
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Review: Dumbbell Alternate Bicep Curl
Jul 31, 2011 8:07 PM: what if we breath the reverse that is shown in this exercise and others.....for example when we lift the weight ---inhale and
when we lower the weight ---exhale
does this process have any problem???????/
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Tip: Dumbbell Alternate Bicep Curl
Jun 15, 2011 9:20 PM: Realy awesome results with drop sets.
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Review: Dumbbell Alternate Bicep Curl
Feb 17, 2011 9:57 AM: Amazing!
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Review: Dumbbell Alternate Bicep Curl
Jul 27, 2010 6:41 AM: excellent
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Review: Dumbbell Alternate Bicep Curl
Apr 20, 2010 4:16 AM: good
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Tip: Dumbbell Alternate Bicep Curl
Mar 6, 2010 4:43 PM: Try this variation as a finisher or when you may be short on time: Do the double arm curl followed by a single arm in an alternating fashion. Curl both arms , then right, both, then left. This is one complete repetition. Usually 5 reps in this cycle will cook your biceps as each bicep will be contracted...+See More