- Primary muscles
- Biceps
- Secondary muscles
- Forearm
- Equipment
- Dumbbell
- Exercise description
- Female exercise for the gym.
Alternating Dumbbell Curl
1
Grab a pair of dumbbells. Stand straight with your feet parallel and shoulder width apart. Hold the dumbbells next to you with your arms fully extended.
2
Use the strength of your biceps to lift the dumbbell with the right arm. As you lift, rotate the dumbbell inwards, so that the palm of your hand faces you. Your arm should be completely flexed and biceps contracted.
3
Return the right arm into the starting position and repeat with the left arm. Continue alternating in this manner and repeat the exercise according to the training plan.