Standing Alternating Dumbbell Curl

Setup

• Stand tall with a dumbbell in each hand, arms at the sides, palms facing in.
• Keep the elbows pinned to the ribs.

Execution

1. 1.Curl one dumbbell up, rotating the palm to face up as it rises.
2. 2.Squeeze at the top, then lower under control to full extension.
3. 3.Repeat with the other arm, alternating for the prescribed reps.

Breathing

Exhale as you curl, inhale as you lower.

Form cues

• Elbows stay at the ribs.
• Rotate the palm up as the dumbbell rises.
• Full extension at the bottom of every rep.

Common mistakes

• Swinging the torso to start each curl.
• Letting the resting arm creep upward.
• Cutting the bottom range short.