Dumbbell Alternate Bicep Curl

Stand with your torso upright and with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hands should be facing your thighs.

While holding the upper arm stationary, curl the right dumbbell as you rotate the palms of the hands until they are facing forward. At this point continue contracting the biceps until they are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbell back to the starting position. Repeat the exercise with the left hand. Continue alternating in this manner and repeat the exercise according to the training plan.