It appears you have not yet registered for SparkPeople. To get a free nutrition and fitness plan and join our community click here....

Exercise Demonstrations

Alternating Dumbbell Biceps Curls
SparkPeople Sponsors Help Keep The Site Free!
Exercise Animations

Starting Position

Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.

Action

INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.

Special Instructions

Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

Muscles Worked: Biceps

Click here to read about selecting the proper amount of weight.
 
Add This to My SparkFavorites

Today On SparkPeople
Featured Article
Winter Workout Safety Tips

Baby, it's cold outside--sometimes too cold! Learn which weather conditions every outdoor exerciser should avoid, and the signs that it's time to bring your routine indoors.

Read More
MessageBoard Hot Topics
Top Searches
Squat with front shoulder raises
A total body workout in one move!
SparkRecipes: Featured Recipe
Spinach and Tomato Pasta Salad (Chef Meg's Makeover)
Submitted By: CHEF_MEG

Most pasta salads are heavy on the pasta and light on everything else. This version, which can be served warm or cold, includes a hefty portion of vegetables--both spinach and tomatoes. Full Recipe

Search Over 200k Healthy Recipes:
 Search SparkRecipes
Activity Stats
  • Calories Burned: 7,548,144,218
  • Pounds Lost: 9,988,499
  • Cups Water Drank: 230,843,494
  • SparkAmerica Minutes: 1,111,929,230
Join SparkPeople For Free!
Get a personalized diet and fitness plan, great newsletters, post to our message boards, and even your own personal SparkPage!

Join Now For Free!