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Hammer Curl Combo

Bottom Half Bicep Curl Dumbbell

Bicep Curl Standing Alternating

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Bicep Curl, Standing, Alternating

Type: Arms

The standing alternating bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performing the exercise whilst standing places more emphasis on the core as core strength and stability is vital for developing good technique. Alternating the movement also encourages good technique and increases the time under tension. Below you'll find a video guide and step by step instructions that describe the correct technique for the standing alternating bicep curl exercise.

Level :

Beginner

Equipment : Yes

	Biceps
	Forearms

Bicep Curl, Standing, Alternating Steps:

Step 1:

Stand up straight holding a dumbbell in each hand

Step 2:

Extend your arms & rotate the hands so your palms face forwards

Step 3:

Keep your back straight, shoulders back & tense your core muscles

Step 4:

Curl the dumbbell up on one side until shoulder height

Step 5:

Pause briefly at the top & squeeze the bicep muscle

Step 6:

Slowly lower back to the start position

Step 7:

Repeat the same movement for the other arm

Step 8:

This is one repetition

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