Technique
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward. Curl one dumbbell up toward your shoulder while keeping the other arm down. Lower the first dumbbell and immediately curl the other one.
A unilateral bicep exercise that targets the biceps brachii and forearms through alternating curling movements with dumbbells, improving muscle balance and coordination.
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward. Curl one dumbbell up toward your shoulder while keeping the other arm down. Lower the first dumbbell and immediately curl the other one.
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward, elbows close to your sides.
Return to the starting position with both arms fully extended, maintaining control throughout the movement.
Keep elbows close to sides, control the movement, squeeze biceps at top, alternate arms smoothly
Swinging the dumbbells, moving elbows away from sides, using momentum, not alternating properly
Increase weight, add pause at top, perform with resistance bands, or try hammer curl variation.
Use lighter weight, perform both arms together, or use resistance bands for assistance.
Maintain proper form to avoid elbow and wrist strain. Stop if you experience pain in the biceps, elbows, or wrists. Keep your back straight and avoid swinging the weights.