Dumbbell Alternate Bicep Curl

How to do the Dumbbell Alternate Bicep Curl

1. 1Stand up straight with a dumbbell in each hand at arm's length.
2. 2Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
3. 3Curl the right dumbbell while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the dumbbell is at shoulder level.
4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
5. 5Slowly begin to lower the dumbbell back to the starting position.
6. 6Repeat the movement with the left hand. This equals one repetition.

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