Bicep Exercises for Men - Dumbbell Curl -

Alternating Incline Dumbbell Curl

An alternating incline dumbbell curl is done with an alternating arm motion. An alternating incline dumbbell curl is used to work the biceps. A variation of this exercise is the barbell alternating dumbbell curl performed on a flat bench.

Dumbbell Curl

Alternating Incline Dumbbell Curl: This exercise can be performed on a stationary bench. With a dumbbell in each hand, hold the dumbbells straight down at your sides with your palms facing each other. Curl both arms up

Instead of doing your biceps exercises with both hands, alternate the exercise between left and right sides.

Dumbbell biceps curls are probably the most common exercises, and for good reason. People often find them easy, and they usually work. But biceps exercises aren't the only muscles that respond to them, and they don't work all the muscles in your arms.

Alternating the exercise means you can pick which muscles to work. You should concentrate on the smaller muscles under the biceps, the ones the curl machine doesn't reach. Alternating the exercise also helps you keep your shoulders back, which is important for good posture.

The alternating exercise works the biceps, the triceps, the forearms, the brachialis, and the brachioradialis, the muscles of the back of your upper arm.

Alternating the exercise stimulates more muscles than straight biceps curls.

Alternating the exercise also makes you work harder. You don't want biceps curls to be easy, because you don't want to get good at them. With alternating curl exercises, you can do your reps with a little less weight, so you're working even harder.

Alternating the exercise also changes the shape of your biceps. You can keep your elbows straight, or curl them, and both will work. But curling your elbows makes the exercise harder on your biceps, and curling your elbows also puts a greater strain on the tendons and muscles that pull your elbows back.

First, lie on an exercise bench, and hold on to the edge of the bench with both hands. Then lie with your back flat on the bench, and your palms facing up.

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