The Alternate Dumbbell curl is a great bicep exercise for hitting each bicep muscle individually. For years bodybuilders have been using the dumbbell curl to develop long and strong bicep muscles. On this page we will discuss some of the benefits of using the dumbbell curl, some dumbell curl variations and dumbell curl tips.
Why use the dumbbell curl? The dumbbell curl is good for isolating each bicep muscle. Generally speaking, a man is stronger on the side he writes with. For me it's the right as I am right handed. When doing barbell curls my left arm is "lazy" so I use to dumbbell curl to ensure that both my bicep muscles are getting a full workout.
Steps:
Grab a pair of dumbbells. Stand straight, with your feet shoulder width apart. Let the dumbbells hang from your arms at arms length. Must: Keep your elbows to your sides at all times.
Not moving your elbows from position, use only your forearms to pick up the dumbbells with your bicep strength.
Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the contraction in the biceps.
Go back down slowly to starting position. Try alternating your arms. Do at least 3 sets of 10-12 reps.
Alternate Dumbbell curls
Most common mistakes:
o Elevating shoulder. o Moving elbows. o Twisting upper body or hollowing the back.
This is one of the most effective all round bicep exercises. When you do biceps on in your workout routine, do 3 sets of 10-12 reps each. Try use the heaviest dumbbells possible while you can still do 3 sets with good form. If you can only do 8 reps or even 6 reps per set it is also okay, just try and squeeze an extra set in and remember to do this exercise in a controlled motion up and down.
