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Alternate Dumbbell Curls

in Biceps Exercise


Main Muscle Worked: Biceps

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Alternate Dumbbell Curls - Exercise Guide

Step 1

Stand straight holding a dumbbell in each hand, with arms fully extended downward. Your upper arms and elbows should be close to the sides of your torso. Your palms should be also facing each other. This is your initial position.

Step 2

Keeping the upper arm steady and moving only the forearms, curl the dumbbell in your right hand as you simultaneously twist both hands until they are facing forward. Exhale as you perform this movement. The biceps should be fully contracted once the weight reaches shoulder level. Squeeze your biceps hard and hold for a second.

Step 3

Inhale as you slowly lower the weight back to the initial position. Rotate wrists as you bring the weight down so that palms will be back to facing each other.

Step 4

Do the same with the left hand. This counts as one repetition.

Step 5

Alternate curling weights until you reach the desired amount of repetitions. Alternate Dumbbell Curls can also be done in a seated position.


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