Barbell Wrist Curl Extension
December 31, 2014
One Hand Dumbbell Tricep Extension
December 31, 2014


alternating-curls-dumbbelsStarting position – sitting on the bench. Dumbbells in the lowered hands, palms facing inward toward the body:

– Take a breath, and breath-hold bend one arm at the elbow, turning the brush itself, raising the elbow;

– At the end of the movement to exhale.

Alternate performance of each hand.

In the exercise, the muscles are involved: brachioradialis, shoulder, biceps (biceps), front deltoid, to a lesser extent rostral-shoulder and the upper section of the pectoralis major muscle. Always remember, alternating curls is important and fastest gateway to get shape of  biceps.

Three ways to turn alternating dumbbell curls performing

hands-while-alternating-curls-dumbbelsThree ways to perform alternating curls

1. Mainly due to work the biceps.

2. As a result of intensive work brachioradialis muscle.

3. Mainly due to the work of the biceps and shoulder muscles.


Video for exercise – alternating curls with dumbbells

Application exercises alternating curls with dumbbells

Alternating Curls are for Everyone, from beginner to master

When: In the second half of the workout. Before alternately curls with dumbbells, do the curl with the stamp of the bar, after alternating curls with dumbbells – Curls on the bench LARRY-SCOTT.

How much: 3 sets of 8-15 repetitions on each hand alternately.