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Arms Exercise Guide

Alternate Dumbbell Biceps Curl

Target Muscle
Arms
Equipment Needed
Dumbbells
Difficulty
Beginner

Step-by-Step Execution Instructions for Alternate Dumbbell Biceps Curl

  1. 1. Setup & Elbow Alignment: Position your arms securely for Alternate Dumbbell Biceps Curl. Keep elbows pinned close to your torso to isolate target arm muscles.
  2. 2. Flexion / Extension Phase: Contract biceps or triceps forcefully to move resistance during Alternate Dumbbell Biceps Curl through full range of motion.
  3. 3. Squeeze at Peak: Hold peak muscle squeeze for 1 second at the top/end of motion.
  4. 4. Full Stretch Eccentric: Lower weight over 2 seconds to full muscle extension.

For Muscle Mass (Hypertrophy)

Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.

For Maximum Strength

Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.

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