How to Do an Alternate Dumbbell Curl | Arm Workout

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Okay. So today we're doing an alternating dumbbell curl. Now what that means is you're going to do one arm at a time and focus on each arm separately.

So again, to do this exercise start with your base, your feet. Nice and loose knees. Elbows not locked out, but soft elbow, okay, to protect your joint.

Now, to start this exercise, left or right hand it doesn't matter. Pick your favorite. You're going to come up and rotate your hand upwards as you come up. Squeeze the bicep. On the negative when you're coming down rotate your hand back to the start position, the neutral position. Then you start on your other arm. Come up, rotate so that the palms are up – that's called supinated – and release back down to neutral.

With this you see a lot of bad habits where guys are swinging weights and releasing, and swinging weights and releasing. It's doing nothing for them. Keep it very controlled. If the weight's too heavy, if you need to start swinging, then lower the weight. You'll get more out of it with more controlled movement.

So again, come up, squeeze, rotate the wrist up the palms up, and come back down. And same thing on the other side. And come back down.

One major thing to watch out for is those elbows. You want to keep them locked in place. So as you're coming up you're not going to bring that elbow forward, because that gives you leverage and takes away from the exercise. You're going to keep that elbow right by your side.

You're up. And you're up. Squeeze. And release. Make sure that you breathe through the whole exercise, too. As you come up, breathe out. Release, breathe in. Come up, breathe out. Release, breathe in.

That's your alternating dumbbell curl.

Rates : 0
  1. Walter White / August 24, 2012

    I could do dat no problemo

  2. TheLoadingChannel / August 24, 2012

    i feel like im the only guy watching this…

  3. Foopy / January 16, 2013

    Dumb bells…

  4. Johnny Crespo / April 24, 2013

    How many sets?? How many reps?? FFS

  5. κυρια τζουν / May 14, 2013


  6. tico torres / April 4, 2014

    damm he’s got a nice body

  7. foxerman / April 13, 2014

    good video.
    restart start swichi 😀

  8. Pedro Rivera / July 16, 2014

    ..and for the next lesson.. abs!

  9. Osita Olakanpo-Nwakodo / September 4, 2014

    this guy is huge!!!!!!!!!!!!! bloody hell like

  10. Matt James / January 23, 2015

    Those pecs 

  11. sonnyblack0870 / January 24, 2015

    This is a small detail, but what if you prefer to breath in as you lift as
    opposed to out?

  12. Kwasi Walters / April 17, 2015

    great instructions.. It is highly informative.

  13. Megachotz / August 22, 2015

    anyone know what sneakers hes wearing?

  14. puneet gupta / September 6, 2015

    can you please elaborate squeeze

    • AzureSymbiote / October 19, 2015

      +puneet gupta Just flex your bicep after it’s come up.

    • Marcus Er / December 7, 2015

      +puneet gupta You don’t squeeze the dumbell, squeeze your arms like it’d go
      any further.

  15. Sarmad Jamil / March 11, 2016

    what is mean of squeze

  16. Johnny Martinez / June 15, 2016

    my biceps are huge cause I’m listening to this guy

  17. Alex Ramirez / June 29, 2016

    How many times a week is 2 times a week good cause i like focusing on
    diiferent parts of my body too

    • 5x5 Murph / July 21, 2016

      Haha, it’s probably best to work your biceps or arms twice a week, though
      it’s all a matter of circumstance. You could work biceps once a week or 7
      days a week all you’d need to do is adjust your workout. For beginners,
      which I’m assuming you are, I would do a full body workout for a couple of
      months before moving onto more specific training programs. A Good workout
      using just a bench and Dumbbells would be something like this…

      Chest Press (BenchPress)
      Bent over Rows
      Tricep Extensions
      Alternating Bicep Curls
      Goblet Squat

      In that order with each exercise being around the 3×10 range, however if
      you don’t have adjustable Dumbbells I’d suggest getting some since they are
      very versatile. These:

      Should last you the rest of your life. Alternatively you could buy a
      pull-up bar do a lot of Bodyweight training.

  18. Sam Tony / June 29, 2016

    for first time how much weight should I carry?

    • sanitary103 / August 6, 2016

      you should choose a weight in which on about the 8th rep, you are
      struggling a little bit but able to still finish the repetition. once it
      becomes too easy, move up 5 lbs. rinse and repeat.

    • Sam Tony / August 7, 2016

      +sanitary103 thanks bro..

  19. Sam Tony / June 29, 2016

    and how long

  20. Alex Ramirez / July 18, 2016

    How many seconds for each bicep workout

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