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Alternating Dumbbell Curls Exercise To Build Biceps Muscle

By: Rajat Kumar | Last Updated: Aug 21, 2018
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Alternating Dumbbell Curls Exercise To Build Biceps Muscle

By: Rajat Kumar | Last Updated: August 21, 2018

About Alternating Dumbbell Curls Exercise:

Alternate Dumbbell Curls is an excellent exercise to isolate the biceps on each side and build them bigger and more peaked. Alternating Dumbbell Curls is a heavy duty exercise as you will be working on both arms one after the other continuously.

 

Type: Strength

Main Muscle Worked: Biceps

Equipment: Dumbbell

Level: Beginner

Purpose: To Isolate and build bicep muscle.

Execution: This exercise is done standing with a pair of dumbbells.

 

Alternating Dumbbell Curls exercise to build biceps muscle

 

Steps:

  1. Grab a pair of dumbbells and stand upright with the dumbbells hanging by your sides.
  2. Curl your arm and get them as close to your shoulder level while keeping the other arm at rest.
  3. Now while curling your right arm down, curl the left arm upwards alternating them in this fashion.

 

Points to Remember:

  • Exhale while you exert.
  • Go full range of motion and at the top curl harder to get your little finger higher than thumb.

 

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.

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About Alternating Dumbbell Curls Exercise:

Alternate Dumbbell Curls is an excellent exercise to isolate the biceps on each side and build them bigger and more peaked. Alternating Dumbbell Curls is a heavy duty exercise as you will be working on both arms one after the other continuously.

 

Type: Strength

Main Muscle Worked: Biceps

Equipment: Dumbbell

Level: Beginner

Purpose: To Isolate and build bicep muscle.

Execution: This exercise is done standing with a pair of dumbbells.

 

Alternating Dumbbell Curls exercise to build biceps muscle

 

Steps:

  1. Grab a pair of dumbbells and stand upright with the dumbbells hanging by your sides.
  2. Curl your arm and get them as close to your shoulder level while keeping the other arm at rest.
  3. Now while curling your right arm down, curl the left arm upwards alternating them in this fashion.

 

Points to Remember:

  • Exhale while you exert.
  • Go full range of motion and at the top curl harder to get your little finger higher than thumb.

 

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.

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Alternating Dumbbell Curls Exercise To Build Biceps Muscle

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