Alternating Dumbbell Biceps Curl

a.k.a. Alternating Dumbbell Curl

Differentiation: Mechanics

This variation of a Bicep Curl is unique. Here is how: you alternate between which arm is at rest | and which arm is lifting weight. Working individual sides allows you to intently focus on the contraction in each bicep individually. Maximizing contraction increases the overall definition of your biceps. You also use two dumbbells for this exercise. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases increases the overall symmetry of your biceps. You rotate your hands 90 degreees as you lift the dumbbells.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet about shoulder-width apart for stability.

5) Allow the dumbbells to hang loosely at your sides - with your palms facing your hips

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the dumbbell upward

3) ...while twisting the dumbbell. (When your bicep is fully contracted and the dumbbell is near your shoulder, your palms should be facing up.)

4) ...until the dumbbell reaches shoulder level.

5) Squeeze your bicep and hold for a count of one second.

6) Inhale while returning the dumbbell using a controlled movement to the starting position - rotating your wrist in the opposite position (so your palm faces your side at the bottom of the movement).

7) Repeat this this same movement using your other arm.

8) Continue reps until you have completed a full set, using alternating arms for each rep.

Proper Form

Pay special attention to following proper form by...

Rotating the dumbbell should be one fluid motion of rotation when curling the dumbbell.

Keep your upper arms stationary and focus on only moving your forearms.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your elbows pinned against the sides of your body.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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