Alternate Dumbbell Curls

Description

PURPOSE: To isolate the biceps of each arm. This is a variation of a Dumbbell Curl in which you curl the dumbbells alternately, first one arm and then the other, to give you that extra bit of isolation, allowing you to concentrate your energy on one arm at a time and to minimize cheating. EXECUTION: Stand upright, a dumbbell in each hand hanging at arm's length. Curl one weight forward and up, holding your elbow steady at your waist and twisting your wrist slightly, bringing the thumb down and little finger up, to get maximum biceps contraction. Curl the weight as high as you can, then lower it under control while simultaneously curling the other arm. KEY TIPS: Don't swing the body to generate momentum. Keep the non-working arm slightly tensed. This exercise allows you to focus completely on one arm at a time, making it easier to establish the mind-muscle connection.