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Standing Alternating Dumbbell Curl Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. 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:

  1. Stand with a dumbbell in each hand, palms facing forward.
  2. Keep your feet shoulder-width apart and maintain a straight posture.
  3. Exhale as you curl one dumbbell towards your shoulder, rotating your palm.
  4. Keep the opposite arm fully extended, emphasizing bicep contraction.
  5. Inhale as you lower the curled dumbbell back down in a controlled manner.
  6. Repeat the movement on the opposite arm, alternating between sides.
  7. Focus on a full range of motion and avoid using excessive body sway.
  8. Choose a weight that challenges your biceps without compromising form.


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