Alternating Dumbbell Curls

Alternating Dumbbell Curls Instruction

• Feet positioned in an athletic stance slightly outside shoulder-width.
• Your knees are slightly bent and toes pointed straight ahead.
• The core is braced and engaged. Shoulders are pinned back with your chest up.
• Have a dumbbell in each hand, resting at your sides, palms facing your body.
• Maintaining fixed upper arms, begin to curl one arm up while rotating the palm so it is faces you at the top of the lift.
• Initiate and control the movement with your bicep and forearm.
• Avoid shrugging your shoulders.
• Bring the weight to shoulder level.
• After a brief pause, slowly the lower the weight and repeat with the opposite arm.
• Don't "drop" the weight from the top.

*Tips*

• Refrain from “swinging” the weight or leaning backwards.
• The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.