How to do alternate dumbbell curl exercises

This is an animated body sculpting tutorial for alternate dumbbell curl exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning alternate dumbbell curl exercises.

How to do Alternate Dumbbell Curls - Biceps

In this lesson you will learn how to do alternate biceps curls with 2 dumbbells. This exercise works biceps brachii, brachialis and brachioradialis. Of course you can also do alternate dumbbell curls sitting on a bench. I recommend you start your biceps training with barbell curls or with this exercise.

Description: Alternate Dumbbell Curls - Biceps

* Stand upright with your legs closed and hold 2 dumbbells on your sides (thumbs point forward). Knees bent slightly, abs tight. Inhale before you do the first repetition.
* Curl up one dumbbell and exhale at the same time. Twist the hand, so that your fingers point to your face at the end of the up motion. Don't lean back or to the side as you lift the weight. Contract you abs slightly and even move a little forward when the dumbbell comes closer to your shoulder. The upper arms should be vertical and the elbows should stay on the same spot during the entire exercise. Squeeze you biceps when you reach the highest point and keep you shoulders low. Most common mistakes:

o Elevating shoulder.
o Moving elbows.
o Twisting upper body or hollowing the back.

* Then bring the dumbbell back to the beginning position. Twist the hand back, so that the thumb points forward again. Don't curl the other dumbbell up yet. Don't let the weight fall (bad for the elbow). The down motion should be even slower than the up motion and you have to inhale slowly and concentrated as you extend the arm.