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Dumbbells Biceps Curl No Rotation (alternating)

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Exercise Profile

Primary muscles:

Biceps

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Biceps Curl No Rotation (alternating) Overview

The dumbbell biceps curl no rotation (alternating) workout primarily targets and engages the biceps muscles.

By using dumbbells, this exercise allows for independent movement, focusing on the biceps without overstressing secondary muscles.

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Dumbbells Biceps Curl No Rotation (alternating) Instructions

  1. Stand up straight with your feet shoulder-width apart and a dumbbell in each hand, palms facing forward.
  2. Keep your elbows close to your sides and slowly lift one dumbbell towards your shoulder, while exhaling.
  3. Pause for a moment at the top of the movement, squeezing your bicep.
  4. Lower the dumbbell back to the starting position in a controlled manner, while inhaling.
  5. Repeat the movement with the other arm, alternating between each side.

Dumbbells Biceps Curl No Rotation (alternating) Tips

  1. Start with a weight that challenges you but allows for proper form.
  2. Stand tall with your feet shoulder-width apart and a slight bend in your knees.
  3. Hold the dumbbells with an underhand grip, palms facing forward.
  4. Keep your elbows close to your sides throughout the movement.
  5. Engage your biceps by curling one dumbbell towards your shoulder while keeping the other arm straight.
  6. Lower the dumbbell back down in a controlled manner and repeat with the other arm.
  7. Focus on the contraction of your biceps at the top of the movement for maximum benefit.

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