TETSUDumbbell Alternate Biceps Curl (With Arm Blaster)
The Dumbbell Alternate Biceps Curl (With Arm Blaster) is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Alternate Biceps Curl (With Arm Blaster)
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Place the arm blaster on your upper arms, ensuring a secure fit.
- Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Alternate Biceps Curl (With Arm Blaster) work?
The Dumbbell Alternate Biceps Curl (With Arm Blaster) primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Alternate Biceps Curl (With Arm Blaster)?
You need a dumbbell to perform the Dumbbell Alternate Biceps Curl (With Arm Blaster).
How many sets and reps of the Dumbbell Alternate Biceps Curl (With Arm Blaster) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Alternate Biceps Curl (With Arm Blaster) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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