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Alternate Biceps Curl with dumbbells

This exercise is a classic :)

Standing in a split-stance position to stabilize your body, Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.
Slowly bend one elbow as the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing forward and your wrists straight without any bend. Do not allow the shoulders to shrug.
Gently back to your starting position. Keep the dumbbell in the neutral position. Repeat to the opposite side.


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21 thoughts on “Alternate Biceps Curl with dumbbells

  1. What about sitting when you dumbell curl David. Is that as effective or does it isolate more like a preacher stool?

    1. Sitted in a bench, you are protecting more your spine. If you incline the bench, you isolate the biceps; and if you are sitted on a stability ball you are also using your core muscles.

      1. Thanks David. I was at the gym today and because of this post I actually treated myself to some Bicep Curls and LOVED them!!

      2. Thank you, Cameron! I´m really happy to hear that!!!
        Hugs :)

      3. Cheers :)

  2. exercise rocks ..

  3. Thank you, I will try standing and if it’s a problem I know I can sit.

    1. You are welcome :-) and you got it ;-)

  4. It’s great to be able to watch the movie to reinforce your words. Particularly I note that it is important to keep the torso erect. Being very tall I have a habit of waving in the breeze like a tree so this is something I must watch.

    1. Thank you :-) Yes, it is important to avoid back injuries!! But to correct your habit, I’d recommend you a stabiliy ball, to keep your core muscles engaged all the time. If you are very tall, these need a lot of work ;-)

      1. Thank you …. I’ll check it out and let you know how it goes. Am in the gym on Thursday, if all goes to plan :)

      2. I´m looking forward to reading it! Thank you :)

  5. I have rarely used dumbbells before. This looks effective and simple. I must try it.

    1. Indeed, it´s effective and simple! Also, we´ll see some variations soon ;)

      1. Brilliant!

      2. :)

  6. Good stuff

    1. Thank you!

Penny for your thoughts

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