Standing Dumbbell Curls.
Performing the movement from the seated position isolates the biceps. The dumbbell curl is an effective isolation exercise which builds the biceps, brachialis, and brachioradialis muscles.
As with the standard curl, avoid arching your back or thrusting the dumbbells upward -- something that may be more tempting as you get further into the set and your arms start to feel fatigued. Performing the curls in an alternating manner ensures muscular balance on both sides of the body. Lift each dumbbell 12 to 15 times, either alternating arms or lifting both dumbbells at the same time. Alternate between arms for each set. Variations & Tips: You can also curl both dumbbells simultaneously rather than alternating. Now, curl the right dumbbells and lower the left dumbbell at the same time. The standing alternating dumbbell curl is a strength building exercise for the biceps and forearms. The alternating of each arm eliminates any muscular imbalances on each side. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. Alternating Vs. If you raise them with your palms facing down then … The seated alternating dumbbell biceps curls increases the strength and size of the biceps and forearms. Supinating Dumbbell Biceps Curls. alternating dumbbell curl is a exercise for those with a beginner level of physical fitness and exercise experience. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side. Supinating dumbbell biceps curls or twisting dumbbell biceps curls can be performed both at the beginning, in the middle or at the end of the workout session. Watch the alternating dumbbell curl video, learn how to do the alternating dumbbell curl, and then be sure and browse through the alternating dumbbell curl workouts on … Unlike other muscle groups that you can strengthen with a variety of exercises, the biceps must be engaged through basically the same motion: … We recommend this exercise very much because – when properly performed – it is perfect for achieving peak concentration in the biceps, taking advantage of the full range of motion. Alternating Standing Dumbbell Curl Instructions The standing dumbbell curl is a good way to correct any strength and size imbalances in the biceps as it works each muscle individually. The biceps can be tough to build because of the repetitions necessary to do so. Muscles Targeted: Two arm dumbbell curls target your biceps and your forearms.Depending on your grip and how you raise them, you can target different parts of the bicep and forearm. Alternate Incline Dumbbell Curl The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. About Us. The alternating dumbbell biceps curls develop size and strength of the biceps and forearms.