Target Biceps with Alternating Curl Hold

Alternating Curl Hold

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders