Medical Health

One of Most powerful exercises you can perform in order to build really Big Biceps is Alternating Dumbbell Curls. As you may know from your or your friend’s experience, biceps, as often used muscle group, reacts quite fast on overload from weight lifting. Then, after about 2-5 weeks of training, it is adjusting and without proper form and method it is very difficult to build really massive and strong biceps.

I decided to go over most important details and help you with knowledge and save you from committing most common made mistakes. In our Natural Muscle Mass Building system proper and effective method is explained in detail.

Here I want to give you the details of this exercise. You will feel the difference from this exercise if you are serious and if you follow this instructions.

Proper Execution:

Take your dumbbells firmly. While picking them up off of the ground, please use your legs to help lift the weight. Stand with your feet shoulder width apart, having solid balanced position. Dumbbells should be at your side with your palms facing each other.

You should rotate your palm forward while curling one dumbbell at a time. After full contraction of the bicep, lower down the dumbbell keeping control while rotating your hand back to its original position.

Repeat the same move with the opposite arm. Alternate back and forth until you have completed your desired repetitions. With attention set the dumbbells down.

Proper Form:

Please move naturally through , have what we call Loose Form.

When you start, your upper body should be leaning slightly forward. As you curl, let your back move to an upright position. If you try to keep your back totally still while curling, you will be limiting the amount of weight you can use. Plus ultra strict form will actually leave you more susceptible to injury because the movement is not natural.

Loose form doesn’t mean "spaced out" or out of control. It is just allowing your body to move in a natural way as you lift the weight through the range of motion.

Proper Range of Motion:

Always perform full range of motion! Your biceps should feel really good stretch at the bottom of the movement and a full contraction at the top - lift end. But don’t ever curl the weight past the point where you don’t feel the tension in your biceps.

Conclusion:

Standing alternate dumbbell curls are a great exercise for biceps. Unlike using a bar, dumbbells allow you to rotate your wrist bringing into this game the rotational aspect of the biceps.

I like to include this exercise in every bicep workout. You can place a heavy load on the biceps and take it through a full and natural range of motion.