If you want to know how to do alternate dumbbell curls, you have come to the right place. Alternate dumbbell curls isolate your biceps muscle and you can do it as an ending movement for building your biceps. You can replace it with one exercise like concentration curls for one or two workouts. However I want to state that I like concentration curls more than this exercise. I have explained how to do concentration curls in other post so I won’t get into exact details about it.
It is always good to start with barbell curls because it is a good basic compound exercise which is necessary. You can finish by doing isolation exercises.
So let’s get into how to do alternate dumbbell curls. To do this exercise, you have to get some dumbbells that you are comfortable with and stand with them. When you lift the dumbbells at that time, they will at the side of your thighs. In a twisting motion, you should lift the dumbbells until they are ahead of your thighs. When they are ahead of your thighs, your grip will be facing forward and you have to lift the dumbbells in a curling motion.
Do this in a controlled fashion and lift it till the dumbbell reaches the shoulder. Flex your biceps over the top of the movement and then drop the weight down slowly. Do the same movement with your other arm.
The point is that you have to do this movement using an alternative movement, so that you don’t have to lift the dumbbells together like you would do in a dumbbell curls movement.
This exercise will bring definition to your biceps and you can incorporate this routine in your biceps workout.
Some things to remember whenever you are doing alternate dumbbell curls
You have to make sure that you don’t rock your body while doing this movement. You have to keep your back straight while doing this movement.
Another thing that you can do while doing this movement is you can sit on your bench and then perform this movement. This will ensure that you don’t cheat and focus will be on the right muscle.
As this is an isolation movement, you can use high repetitions for this exercise.
You can do 4 sets between 8 to 12 repetitions. These are lot but you will feel an awesome pump whenever you are doing this.