Alternate Biceps Curl
exercise_detail.body_part: enums.body_part.BICEPS
exercise_detail.description
The Alternate Biceps Curl is an isolation exercise targeting the biceps brachii. It involves curling one dumbbell at a time, allowing for focused contraction and improved muscle symmetry. This exercise helps in developing arm strength and size, emphasizing the peak of the bicep.
exercise_detail.how_to_perform
- Stand upright with a dumbbell in each hand, arms fully extended, and palms facing your body.
- Keep your elbows close to your torso throughout the movement.
- Curl the right dumbbell by contracting your bicep, rotating your wrist so that the palm faces up as you lift.
- Continue lifting until your bicep is fully contracted and the dumbbell is at shoulder level.
- Pause briefly at the top of the movement, squeezing your bicep.
- Slowly lower the dumbbell back to the starting position, rotating your wrist back to a neutral position.
- Repeat the movement with the left arm while keeping the right arm stationary.
- Continue alternating arms for the desired number of repetitions.
exercise_detail.tips
- Maintain a controlled motion; avoid swinging or using momentum to lift the weights.
- Focus on squeezing your bicep at the top of each curl for maximum contraction.
- Keep your core engaged and back straight to prevent any unwanted movement or strain.
- Ensure a full range of motion by fully extending your arm at the bottom of each rep.
- Start with lighter weights to perfect your form before progressing to heavier dumbbells.
- Breath out as you curl the weight up and inhale as you lower it down.