Alternating Dumbbell Curl

Select a pair of dumbbells you can control with strict form. Stand tall with feet about hip-width apart. Keep your elbows close to your sides and your shoulders relaxed (not shrugged). If you tend to swing, use a slightly lighter weight and focus on tempo.

Hold the dumbbells at your sides with arms fully extended and palms facing in (neutral grip). Brace your core, keep your chest up, and maintain a neutral spine. Set your shoulders down and back and keep your upper arms still throughout the curl.

Curl one dumbbell at a time. Begin by rotating your palm from neutral to palm-up (supination) as you bend the elbow. Lift the weight smoothly until the dumbbell reaches shoulder height or just below, keeping your elbow pinned near your ribcage. Pause briefly and squeeze the biceps at the top without letting the shoulder roll forward. Lower the dumbbell under control back to the starting position. Repeat on the opposite arm, alternating sides for the desired reps.

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