The Standing Alternate Dumbbell Curl

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.

Position for the standing alternate dumbbell curl

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.

Execution of the standing alternate dumbbell curl

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

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