Dumbbell Curl - Bent Over Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.
Bend over, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells, with a supinated grip, and let them hang down in front of you. Your elbows should be close to your body. Look forward, not down. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the right elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right dumbbell back to the starting position. Inhale during this movement. While holding the upper arm stationary, curl you left hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the left elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the left dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Bend over with your back straight and your knees slightly bent, dumbbells hanging in front of you, palms supinated.
Bend over, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells, with a supinated grip, and let them hang down in front of you. Your elbows should be close to your body. Look forward, not down. This is your starting position.
Step 2
Curl the right dumbbell up to your chin.
While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the right elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 3
Slowly bring the right dumbbell back to the starting position.
Slowly bring the right dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with a supinated grip, and let them hang down in front of you. Your elbows should be close to your body. Look forward, not down.
Step 4
Curl the left dumbbell up to your chin.
While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the left elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 5
Slowly bring the left dumbbell back to the starting position.
Slowly bring the left dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with a supinated grip, and let them hang down in front of you. Your elbows should be close to your body. Look forward, not down.