Bicep curl with dumbbells (alternating)

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 10

Average per rep (lbs)*: 23

Description: Stand with your feet shoulder-width apart, holding a pair of dumbbells by your sides with a neutral grip (palms facing in). Pull your shoulders back and maintain a straight posture. Exhale 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. Once your elbow is fully flexed and your forearm is vertical, hold the position, squeezing your biceps for a count of two. Inhale as you slowly lower the dumbbell back to the starting position at half the speed of the upward movement. Repeat the same motion with the opposite arm, alternating repetitions for each arm.

Exercise ID: 00438

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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