Dumbbell Alternate Biceps Curl (with Arm Blaster) exercise animated demonstration

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Dumbbell Alternate Biceps Curl (with Arm Blaster)

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell Alternate Biceps Curl (with Arm Blaster) is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

1

Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.

2

Place the arm blaster on your upper arms, ensuring a secure fit.

3

Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.

4

Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5

Hold the contracted position for a brief pause as you squeeze your biceps.

6

Inhale and slowly lower the dumbbell back to the starting position.

7

Repeat the movement with the opposite arm.

8

Continue alternating arms for the desired number of repetitions.

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