PURPOSE OF EXERCISE: 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 bring it
back down under control through the
same arc, simultaneously curling the
other weight up so that both dumbbells
are in motion and twisting the wrist of
the other hand as you bring it up.
Continue these alternate Curls until you
have done the required repetitions with
both arms. Make sure you fully extend
and contract the arm to get the fullest
possible range of motion
