Standing Alternating Dumbbell Curl Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: biceps
- secondary: brachioradialis
- tertiary: brachiallis
- quaternary: front deltoids
How to perform?
The Alternating Dumbbell Curl is an isolation exercise that targets the biceps brachii muscles. The exercise involves curling one dumbbell at a time while keeping the elbow stationary and close to the torso. The movement targets the biceps brachii and the brachioradialis muscles, while the brachialis and deltoids act as stabilizers. It's arguably the most popular biceps exercise ever created.
Steps to perform:
- Stand with a dumbbell in each hand, palms facing forward.
- Keep your feet shoulder-width apart and maintain a straight posture.
- Exhale as you curl one dumbbell towards your shoulder, rotating your palm.
- Keep the opposite arm fully extended, emphasizing bicep contraction.
- Inhale as you lower the curled dumbbell back down in a controlled manner.
- Repeat the movement on the opposite arm, alternating between sides.
- Focus on a full range of motion and avoid using excessive body sway.
- Choose a weight that challenges your biceps without compromising form.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationIncline Dumbbell Curls
isolationReverse Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationIncline Dumbbell Curls
isolationSpider Dumbbell Curls
isolationReverse Dumbbell Curls
isolation