The standing alternate dumbbell curl

Weight lifting exercise position

1. In a standing position, keep you feet about 18" (45 cm) apart. Your back should be straight and your head level.

2. Grasp the dumbbells using an underhand grip.

3. The dumbbells should be at your sides with your arms fully extended.

Execution

1. Slowly curl one dumbbell up towards your should, pause and slowly lower it. As you lower the dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body motion.

2. Keep the movement fluent, slow, and controlled.

3. This exercise may seem confusing at first but with practise, it will be second nature.