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Biceps Exercises - Strength Exercises for the Biceps

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Updated September 16, 2009

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Bicep Curls - Alternating Arms
Biceps Exercises - Strength Exercises for the Biceps
Paige Waehner
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.
  1. Stand with feet about hip-distance apart or whatever is comfortable and hold weights in front of thighs, palms facing out.
  2. Bend the right elbow and curl the weight up towards the shoulder, keeping the elbow static.
  3. Lower the weight, keeping a slight bend at the bottom to keep tension on the muscle.
  4. Repeat the move with the left arm.
  5. Continue alternating arms for 1-3 sets of 8-16 reps.
  6. Avoid using momentum. Keep the move slow and controlled and don't swing the weights.
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