Muscle Group: Biceps

Alternating Dumbbell Curls isolate the bicep muscle of each arm. This variation of the bicep curl allows you to concentrate your focus on one arm at a time for a stronger mind muscle connection.

Standing, hold a dumbbell in each hand and allow it to hang at your arm’s length. Keeping your elbow locked at your waist, curl one of the dumbbells up – twisting your wrist slightly as you bring the weight up.

At the top of the movement, you want to bring your little finger up so it is above your thumb. Twisting your wrist in this fashion allows you to get a peak contraction.

Bring the dumbbell back down under control through the same range of motion, elbows tucked in. Remember to fully extend and contract your arms to completely stress your biceps!