One of the most basic and effective arm exercises is the Alternate Biceps Curl, let’s see how it is done plus some training tips.
It can be very interesting that we adopt it in our gym routine because it is very versatile when it comes to working the different muscles of the arm.
Just by changing the grip and position of our hands we will be aiming the effort to different muscle groups, which will allow us to focus much better the work of the muscle and its definition.
In addition, it is not only versatile, but also economical; In case we use our home as a gym we will not require large facilities or gym equipment.
With only two dumbbells and the necessary discs to perform the type of work we want to do; we can already assume that we will soon obtain incredible results.
Now if, let’s see in depth what this first article is about with which we start this page and that we hope will be to your liking.
HOW TO PERFORM THE ALTERNATE CURL WITH DUMBBELLS?
- To carry it out we must be seated, taking a dumbbell with each hand in semi-pronation; that is, with the palms of the hands facing each other.
- We inspire and bring the forearms energetically towards the arms at the same time that we rotate the wrist in the path of movement.
- At the end of the movement, we must exhale and descend the forearm in a controlled manner until resuming the initial position, and then repeat with the other arm.
Repetition can be taken in particular for each arm.
THE CURL VARIANTS WITH DUMBBELLS
Below you can find 3 variants for this arm exercise, so that you can add them to your routines and thus complement your arm training.
Training focused on the Long Supinator muscle: Alternate Hammer Curl
Work focused on the Biceps and the lower spinal cord
TIPS FOR PERFORMING ALTERNATE BICEPS CURL
The start of the most effective exercise for the biceps is the “anatomical or neutral” position of the arm. The biceps can thus offer a strong initial contraction. This makes it possible to use relatively heavier loads.
When performing the Curl keep the elbows back so that the work of the biceps is maximized and that the shoulder does not participate in the movement.
The Curl of biceps in supination is more effective for the complete development of the biceps. Keep in mind that the main action of this muscle is supination when the elbow flexes at 90°. Just make sure your chest stays upright.
For the “1 Maximum Repetition” test, do not use a load that forces you to do wrong or cheat the movement. When the load is too heavy, you tend to start giving momentum with your shoulders and back. This means that the biceps do not work as they should when it comes to gaining strength and volume.
Performing the correct technique is the best way to develop biceps. Take fewer weights, but make sure you are doing this arm exercise correctly.
The flexors of the forearm and wrist help the flexion movement of the elbow. To take advantage of this plus, they can flex their wrist during biceps exercises. This will cause the muscle to shorten and compress to lift heavier loads.