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Dumbbell Alternate Bicep Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Dumbbell Alternate Bicep Curl - Exercise Guide

Step 1

Stand up straight with a dumbbell in each hand. Your arms should be extended downwards with your elbows close to your upper body. Your palms should be facing your thighs. This is your starting position.

Step 2

Curl one dumbbell up until it’s at shoulder level. Keep your upper arms steady and twist your wrist inward as you do this. Only your forearm should move. Continue to curl until your biceps is fully contracted. Exhale as you execute this movement.

Step 3

Pause for a moment then slowly lower down the dumbbell until you’re back to your starting position. Inhale and twist your palm outward as you execute this movement.

Step 4

Do the same movements with the other arm. This is counted as one repetition.

Step 5

Continue alternating in this manner until the recommended amount of repetitions is reached.


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