Dumbbell Alternate Bicep Curl

Curl de Bíceps Alternado con Mancuerna

beginnerdumbbellBicepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

bicepsforearms

Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.

De pie con el torso erguido, sostén una mancuerna en cada mano a los lados. Los codos cerca del torso y las palmas hacia los muslos.
Manteniendo el brazo superior estático, curva la mancuerna derecha rotando la palma hacia adelante. Contrae hasta que el bíceps esté completamente contraído a la altura del hombro. Mantén un segundo. Solo los antebrazos se mueven.
Baja lentamente a la posición inicial rotando las palmas de vuelta hacia los muslos.
Repite con la mano izquierda. Esto es una repetición.
Continúa alternando para las repeticiones recomendadas.