How to do a dumbbell alternate biceps curl

Setup:

1. Position: Stand or sit on a bench with your back straight. Hold a dumbbell in each hand at your sides.
2. Grip: Start with a neutral grip (palms facing your body).

The Movement:

1. Curl (One Arm): Keeping your upper arm stationary, exhale and curl one dumbbell up towards your shoulder. As you lift, rotate your wrist so that your palm faces up (supination) at the top of the movement.
2. Squeeze: Squeeze your bicep at the top.
3. Lower: Inhale and slowly lower the dumbbell back to the starting position, rotating your wrist back to the neutral position.
4. Alternate: As one arm returns to the start, begin the curl with the other arm.

Tips:

• The supination (twisting) of the wrist is key to fully engaging the bicep muscle.
• Avoid swinging the weights or using your back to help lift them.
• Keep your elbows pinned to your sides.