Build Bicep Strength with Alternating Curls

Alternating Curls

Rep Range

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

Hints

Standing with feet shoulder-width apart, hold dumbbells with palms facing forward. Curl one dumbbell towards your shoulder while keeping the other arm static. Alternate arms with each repetition.

Common Mistakes

Keep elbows pinned to your side to prevent using the shoulder muscles. Avoid swinging the dumbbell; focus on a controlled movement.

Breathing

Exhale as you curl the weight up and inhale as you lower it down.

Muscle Focus

Primary Muscles

Biceps (Short Head)

Secondary Muscles

Biceps (Long Head), Brachialis, Forearm

Tertiary Muscles

Shoulders