Alternating Biceps Curls with dumbbells
Alternating dumbbell bicep curls are a classic exercise for strengthening the arm muscles, especially the biceps. They are excellent for building more strength and muscle mass in the upper arms. Since each arm works alternately, the biceps are specifically isolated while the rest of the body remains stable. Compared to two-arm curls, this variation places a stronger focus on isolating each arm individually.
Necessary equipment
~71a250d87b54c382097fe3ad87f5e64a.png?alt=media)
Alternating Biceps Curls with dumbbells - the correct execution
- Start in hip-width stance
- Hold the dumbbells in a neutral grip next to your body
- Bend your elbows and pull the dumbbells towards your shoulders
- Turn your wrist in at the same time
- Start with the other arm as soon as the first arm is stretched again
- Work in the largest possible range of motion
- Make sure that you always start with stretched arms
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight.
The exercise Alternating Biceps Curls is intended to be used as a hypertrophy exercise.
Which muscles are trained by Alternating Biceps Curls?
Primary trained muscles for Alternating Biceps Curls
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Secondary trained muscles for Alternating Biceps Curls
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Similar exercises to Alternating Biceps Curls
Biceps Curls with dumbbells
Bicep curls are a classic bodybuilding exercise specifically designed to strengthen and shape the biceps muscles. While performing the exercise with a dumbbell allows for isolated training of each arm, bicep curls with a barbell offer the opportunity to use heavier weights. The exercise bicep curls on gymnastics rings provides an excellent alternative, especially when you're traveling and don't have access to a gym.
Biceps Curls with a barbell
Barbell biceps curls are a fundamental exercise in strength training, particularly effective for building and strengthening the biceps muscles. This variation allows you to train both arms simultaneously. The ability to use heavier weights compared to dumbbells enables more intense training stimuli, making the barbell biceps curl a popular choice for athletes looking to increase their upper arm size and strength. With alternative exercises like dumbbell biceps curls or biceps curls on gymnastic rings, similar training stimuli can be achieved.
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!