Dumbbell Alternate Biceps Curl
Execution Guide
- Stand with a dumbbell in each hand, arms at your sides, palms facing inward.
- Curl one dumbbell up, supinating your wrist as you lift.
- Squeeze the bicep at the top of the movement.
- Lower the dumbbell slowly back to the starting position.
- Alternate arms with each rep.
Range of Motion
Full extension at the bottom to full contraction at the top.
Common Mistakes to Avoid
- ×Swinging the torso for momentum
- ×Not fully supinating the wrist
- ×Rushing through reps without controlling the eccentric
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Develop bicep strength with unilateral focus
Difficulty
Beginner
Burn (10m)
25-40
Equipment
Dumbbells
Anatomy
Primary
Biceps Brachii
Secondary
BrachialisForearms