Alternating Dumbbell Curl

If you're looking to add size to your arms, there aren't too many exercises that are more effective at stimulating sleeve stretching muscle growth than alternating dumbbell curls.  Because this exercise utilizes dumbbells it allows your arms to move freely requiring you to utilize all portions of your biceps brachii in order to stabilize the dumbbells on the way up or down.

If performed correctly, the alternating dumbbell curl can help you add a few inches to your arms relatively quickly, especially if you've never trained with dumbbell before.  One of the main benefits of the dumbbell curl is that it allows you to train each of your arms separately.  This ensures that your dominant (stronger) arm doesn't pick up the slack and overcompensate for your weaker arm, leading to disproportionate arm development and growth.

If you're unsure how to perform the Alternating Dumbbell Curl check out this video demonstration...

Ideal Alternating Dumbbell Curl Form

Muscles Used During The Alternating Dumbbell Curl Target Body Part: Arms Primary Muscles: Biceps, Brachioradialis, Brachialis Secondary Muscles: Trapezius, Rhomboids, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids, Serratus Anterior, Rectus Abdominus, Transverse Abdominus, Obliques

Starting Position: Grab a dumbbell with each hand with your arms hanging down and your palms facing your body. If you’re standing, bend your knees slightly.

Upward Phase: Exhale and bend your elbow while rotating your palm up until your palm is facing you.

Downward Phase: Inhale and lower the dumbbell back down to the starting position.

If you like this Alternating Dumbbell Curl exercise demonstration, you'd love my muscle building program The Muscle Mass Advantage! Jam packed with 36 weeks of gut busting workouts, bodybuilding nutrition advice and weight lifting tips and techniques the Muscle Mass Advantage will take you by the hand and teach you exactly how to build massive amounts of muscle mass fast!