Standing Alternate Dumbbell Curl


standing dumbbell curl
Exercise Profile

Primary Muscle Group(s): Biceps

Secondary Muscle Group(s): Shoulders (Front), Forearms


Exercise Instructions

1. In a standing position, keep you feet about 18" (45 cm) apart. Your back should be straight and your head level. Grasp the dumbbells using an underhand grip.

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

3. 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.

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

Description

The standing alternate dumbbell curl is a great exercise for adding biceps size. The movement is generally done one arm at a time, although two arms is acceptable.

The primary muscle group exercised is biceps. The front shoulders and forearms act as secondary muscle groups.

Remember to really contract your biceps at the top part of the movement. Keep your back straight at all times, and head level. .

Press play to view an instructional video on how to properly perform the standing dumbbell curl.



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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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