- Stand with feet about hip-distance apart or whatever is comfortable and hold weights in front of thighs, palms facing out.
- Bend the right elbow and curl the weight up towards the shoulder, keeping the elbow static.
- Lower the weight, keeping a slight bend at the bottom to keep tension on the muscle.
- Repeat the move with the left arm.
- Continue alternating arms for 1-3 sets of 8-16 reps.
- Avoid using momentum. Keep the move slow and controlled and don't swing the weights.
Biceps Exercises - Strength Exercises for the Biceps
By Paige Waehner, About.com
Updated March 23, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're looking for a simple way to change your bicep exercises, try alternating your arms. By alternating the arms, you change the exercise just a bit and may be able to use heavier weights than you use with regular curls. Because one arms gets a bit of a rest while the other one works, you may find heavier weights a better choice.
Prev
- Biceps Curls
- Barbell Bicep Curls
- Incline Bicep Curls on the Ball
- Bicep Curls - Alternating Arms
- Preacher Curls on the Ball
- Hammer Curl
- Concentration Curls
- Reverse Curls
Explore Exercise
Must Reads
About.com Special Features
Do I Have Allergies?
Are your symptoms merely irritating, or could they be a sign of allergies? More >
Preventing Headaches
The best way to treat a headache is to prevent it. Learn how. More >
Also from About.com:
©2009 About.com, a part of The New York Times Company.
All rights reserved.