Alternating Dumbbell Curls

How to Perform Alternating Dumbbell Curls

1. 1
   Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms at your sides, palms facing forward.
2. 2
   Curl one dumbbell up toward your shoulder, keeping your elbow pinned to your side.
3. 3
   Squeeze your bicep at the top, then slowly lower the dumbbell back down.
4. 4
   Repeat with the other arm. That is one rep.
5. 5
   Perform 3 sets of 10–12 reps per arm. Avoid swinging or using body momentum.