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Begin sitting or standing with feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing up. Keeping your elbows rested into the side of your torso, curl one dumbbell in an upward motion bringing it to your shoulder. Lower the dumbbell to the starting position and repeat with the opposite hand. A set of two curls, one on each side, equals one repetition. This exercise is most effective when elbows are kept pressed into the body which isolates the biceps.
Equipment Needed: dumbbells