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Alternate Biceps Curl

Exercise Profile

Body PartBiceps, Upper Arms
Primary MusclesBiceps Brachii
Secondary MusclesBrachialis, Brachioradialis
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Introduction to the Alternate Biceps Curl

The Alternate Biceps Curl is a strength training exercise that primarily targets the biceps, while also engaging the forearms and shoulders. It is suitable for individuals at all fitness levels, from beginners to advanced, as it can be easily adjusted based on weight and repetition. People would want to do this exercise as it not only helps in muscle building and toning of the upper body, but also improves muscle endurance and stability.

Performing the: A Step-by-Step Tutorial Alternate Biceps Curl

  • Now, keeping the upper arms stationary, exhale and curl the weight while contracting your biceps, continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Then inhale and slowly begin to lower the dumbbell back to the starting position.
  • Repeat the process with the other arm, alternating between both arms for the duration of your set.

Tips for Performing Alternate Biceps Curl

  • **Controlled Movements**: Avoid swinging your arms or using momentum to lift the weights. The movement should be controlled and deliberate, with your bicep doing most of the work.
  • **Full Range of Motion**: Make sure to fully extend your arms at the bottom of the movement and fully curl them at the top. This will ensure that you are working the entire muscle and not just a part of it.
  • **Right Weight**: Choose a weight that is challenging but allows you to complete the exercise with proper form. If you find your form suffering, it's a sign that the weights may be too heavy.
  • **Breathing Technique**: Remember to breathe while performing the exercise. Inhale as you lower the weight and exhale as you lift it

Alternate Biceps Curl FAQs

Can beginners do the Alternate Biceps Curl?

Yes, beginners can certainly do the Alternate Biceps Curl exercise. It is a simple and effective exercise for building strength in the biceps. However, it's important for beginners to start with light weights and ensure they are using the correct form to prevent injury. As they build strength and confidence, they can gradually increase the weight. It's always a good idea to consult with a fitness trainer or expert when starting a new exercise routine.

What are common variations of the Alternate Biceps Curl?

  • Concentration Curl: In this variation, you sit on a bench with your legs spread and a dumbbell in one hand between your legs, allowing you to isolate and focus on one bicep at a time.
  • Preacher Curl: This variation involves using a preacher bench to help isolate the biceps by preventing you from using your shoulders or back to lift the weight.
  • Incline Dumbbell Curl: In this variation, you sit on an inclined bench and curl the dumbbells, which changes the angle of the movement and targets different parts of the bicep muscle.
  • Zottman Curl: This unique variation involves curling the dumbbell up as usual, but then rotating your wrist to a palms-down position at the

What are good complementing exercises for the Alternate Biceps Curl?

  • Tricep Dips: While this exercise primarily targets the triceps, it complements the Alternate Biceps Curl by ensuring balanced arm development and preventing muscle imbalances, as it works the opposite muscle group.
  • Concentration Curls: This exercise is a great complement to Alternate Biceps Curl because it isolates the biceps muscle, allowing for targeted strengthening and growth, and it can help improve the shape and peak of your biceps.

Related keywords for Alternate Biceps Curl

  • Band Biceps Curl
  • Upper Arm Band Exercise
  • Resistance Band Bicep Curls
  • Alternate Bicep Curl with Band
  • Band Workout for Upper Arms
  • Biceps Training with Band
  • Bicep Strengthening Exercise
  • Resistance Band Arm Workout
  • Upper Arm Toning with Band
  • Bicep Curl Variation with Band