STRENGTH TRAINING

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Single-Arm Alternating Dumbbell Curls

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Single-arm alternating dumbbell curls work the biceps of each arm individually while overlapping reps to get your heart rate up.

Muscles Worked
Biceps

Starting Position
Stand upright with feet about hip-width apart and dumbbells held in each hand at your sides with your palms facing up and dumbbells held in an easy, open-handed grip. Hold your elbows in front of your ribs (see Photo 1).

Exercise

  1. From the starting position, keep your upper arm stationary and shoulders retracted as you do a full bicep curl with one arm. Begin the curl with a scooping motion to lengthen the muscle before flexion. Keep your elbow in front of your ribs as you bring your hand up toward your shoulder. Flex your bicep fully at the top of the movement (see Photo 2).
  2. From the top of the curl, reverse direction and begin lowering the weight back down, resisting the weight with your biceps as you lower the dumbbell. As you begin lowering that arm from the top of your curl, start curling with the other arm, such that the hands pass each other at the midpoint of the curls, one going up and the other going down (see Photos 3 and 4).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.