Alternating Curl Hold
This biceps exercise mainly works your biceps, with help from your brachialis and forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Alternating Curl Hold
Hold one dumbbell at the top of the curl while curling the other. Switch after each rep.
Common mistakes
Maintain a stable hold with the static dumbbell; don't let it lower. Ensure controlled curling without using momentum.
Breathing
Exhale during the curl, inhale while switching.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm
Tertiary Muscles
Shoulders
