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Alternate Dumbbell Curls

Purpose of this exercise: TO DEVELOP THE BICEPS

This exercise isolates the biceps of each arm, allowing extra concentration on correct form. Be sure to keep your elbows to your sides, otherwise your biceps are not doing the work.

Technique

1.	Stand erect with feet shoulder width apart and knees slightly bent.
2.	Place a dumbbell in each hand with the arms hanging straight down and the palms facing each other.
3.	Slowly curl one of the dumbbells upwards to shoulder level while turning the palms upwards.
4.	Slowly lower the dumbbell until the arm is hanging straight down in a fully extended position.
5.	Repeat with other arm.

CAUTIONS!!

•Keep your elbows to your side.
•Try to minimize the "cheat" as you start to lift. Keep the body movement small.

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