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Alternate
Dumbbell Curls : To isolate the biceps muscle of each arm.
This is a
variation of a dumbbell curl in which you curl the dumbbells
alternatively, first one arm and then the other, to give you that extra
bit of isolation, allowing you to concentrate your energy on one arm at
a time and to minimize cheating.
1) Stand
upright, a dumbbell in each hand hanging at arm's length. Curl one
weight forward and up, holding your elbow steady at your waist and
twisting your wrist slightly, bringing the thumb down and little finger
up, to get maximum biceps contraction.
2) Curl the
weight as high as you can, then bring it back down under control through
the same arc, simultaneously curling the other weight up so that both
dumbbells are in motion and twisting the wrist of the other hand as you
bring it up.
3) Continue
these alternate dumbbell curls until you have done the required repetitions with
both arms. Make sure you fully extend and contract the arm muscle to get the
fullest possible range of motion.
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