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elbow flexion
Alternating Dumbbell Curl
Search GoogleAlternating Dumbbell Curl is a beginner elbow flexion exercise using dumbbells. It primarily trains biceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- biceps
- Secondary
- forearms
- Equipment
- dumbbells
- Mechanic
- isolation
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning alternating dumbbell curl.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Curl one arm at a time while the torso stays quiet.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow flexion.
- — Curl one arm at a time while the torso stays quiet.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo alternating dumbbell curl
Regressions
- — Supported or reduced-range alternating dumbbell curl