Alternating Standing Dumbbell Curl
Overview
TThis exercise focuses on your biceps. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside.
The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm palm up.
Instructions
To begin, stand with your feet together, knees slightly bent. Keep your elbows in and back straight. Hold your dumbbells with your palms facing in.
Curl the weight in one arm while turning your wrist upward, exhaling as you do. Inhale as you lower it back down, before curling the other weight.
Tips
A common mistake I often see is leaning back to add momentum. You’re going to hurt yourself that way. If you feel yourself leaning back like that, try a smaller weight.
I recommend three sets of twelve reps. Remember, a rep means curling your right arm and your left arm.
Keep steady and focus, and you’ll find this exercise can really improve your biceps. Thanks for watching!
