Alternate Biceps Curl

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

1. Stand upright with a dumbbell in each hand, arms fully extended, and palms facing your body.
2. Keep your elbows close to your torso throughout the movement.
3. Curl the right dumbbell by contracting your bicep, rotating your wrist so that the palm faces up as you lift.
4. Continue lifting until your bicep is fully contracted and the dumbbell is at shoulder level.
5. Pause briefly at the top of the movement, squeezing your bicep.
6. Slowly lower the dumbbell back to the starting position, rotating your wrist back to a neutral position.
7. Repeat the movement with the left arm while keeping the right arm stationary.
8. 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.