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Let Jay - Gymates Qualified PT safely guide you through this routine

dumbbell alternating curls

  • Watch, listen and learn
    Only do what you can
  • aim to do 10 reps in one go
  • aim to do 3 sets of 10

Here is gymates how to guide:

Alternating dumbbell curls is a popular exercise for building biceps strength and definition. Here is a step-by-step guide on how to safely complete this exercise:

  1. Start by standing up straight with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing forward.
  2. Slowly raise one dumbbell towards your shoulder by bending your elbow, keeping your upper arm stationary at your side. As you lift the weight, rotate your forearm so that your palm faces your shoulder.
  3. Pause at the top of the movement, then slowly lower the weight back down to the starting position, while keeping your upper arm stationary. As you lower the weight, rotate your forearm back to the starting position with your palm facing forward.
  4. Repeat the movement on the other arm, alternating between each arm for a total of 8-12 reps per arm.
  5. To ensure proper form, keep your elbows close to your body throughout the movement, and avoid swinging your arms or using momentum to lift the weight.
  6. It is also important to use a weight that you can control, as using too heavy of a weight can lead to improper form and increased risk of injury.
  7. Finally, always warm up before starting any exercise routine, and stop immediately if you experience any pain or discomfort during the exercise.

By following these tips, you can safely and effectively complete alternating dumbbell curls to build stronger, more defined biceps.

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