Bicep curl with dumbbells (alternating)
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
10kg
Avg. weight
23lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand with your feet shoulder-width apart, holding a pair of dumbbells by your sides with a neutral grip (palms facing in).
- 2Pull your shoulders back and maintain a straight posture.
- 3Exhale and slowly curl one dumbbell up towards your shoulder, gradually supinating your forearm so that your palm faces your shoulder at the top of the curl.
- 4Once your elbow is fully flexed and your forearm is vertical, hold the position, squeezing your biceps for a count of two.
- 5Inhale as you slowly lower the dumbbell back to the starting position at half the speed of the upward movement.
- 6Repeat the same motion with the opposite arm, alternating repetitions for each arm.
Tips & Tricks
Control the Movement: Focus on lifting and lowering the dumbbells in a smooth, controlled manner to maximize muscle engagement and reduce the risk of injury.
Keep Your Elbows Steady: Avoid swinging your elbows or moving your shoulders. Your upper arms should remain stationary, and only your forearms should move.
Engage Your Core: Maintaining a tight core helps stabilize your torso, which can improve form and effectiveness.
Use a Full Range of Motion: Ensure that you fully extend your arm at the bottom of the movement and achieve a complete contraction at the top. This maximizes the workout's impact on the biceps.
Avoid Momentum: Don’t use your body’s momentum to lift the weights. Instead, rely solely on your bicep strength.
Neutral Wrist Position: Keep your wrists in a neutral position (not bent) to avoid unnecessary strain and to target the biceps effectively.
Breathe Properly: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing helps maintain stability and control.
Watch Your Posture: Stand with a natural, straight posture, with your feet about shoulder-width apart. Good posture ensures optimal muscle engagement and reduces the risk of injury.
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