Standing Alternating Dumbbell Curls
Standing Alternating Dumbbell Curls work the biceps muscles at the front of the upper arm and the lower peninsula's powers—the brachialis and brachioradialis.
INTERMEDIATE
Seated Reverse Dumbbell Curl
Seated Reverse Dumbbell Curl primarily targets the muscle groups in your arms, including your biceps brachii and your brachialis – the muscle used for elbow flexion.
Instructions
- Take a pair of dumbbells with an overhand grip and place your hands shoulder-width apart. Sit on a bench and let the dumbbells hang in front of you with your arms fully extended.
- Tighten your biceps while keeping your elbows bent at your sides. Raise the dumbbells to shoulder height, keeping constant tension in the biceps. Pause here, then slowly lower the dumbbells back to the starting position.
Tips
- Perform the movement at a controlled pace without allowing momentum to build up.
- Don't swing dumbbells. Let them rest in the bottom position before starting the next rep.
- Don't overexert yourself in your lower back. Prepare your core and keep your spine straight throughout the movement.
- Don't let your elbows expand. Keep your elbows pressed to your sides at all times.
Alternative Exercises
Barbell Biceps Curl
Barbell Biceps Curl targets your biceps brachii muscle and the brachialis, a muscle responsible for elbow flexion. If barbell curls are practiced regularly, they can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight tha...
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