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Dumbbell Bicep Curl (Alternating w/ Hold)

  • Intermediate
  • Dumbbell
  • Biceps

Setup instructions

1) Stand tall with the chest up, back flat, core tight and head neutral.

2) Grab the weights with palms facing up (underhand grip). Tuck the elbows close to your body and lift the left weight up so your forearm is parallel to the ground. Leave the right hand hanging by your waist.

Perform instructions

1) Slowly lift the right dumbbell towards your right shoulder. Squeeze the bicep at the top and slowly lower back to the starting position. Complete for 4 reps.

2) Switch arms so the right forearm is parallel to the floor - extend the left arm down. Follow this pattern and complete on the other side.

Anatomy