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Alternate Biceps Curl

主な筋肉
上腕二頭筋
補助筋
前腕

概要

A standing dumbbell curl that lifts one arm at a time. Alternating lets you focus on each biceps and turn the palm up for a full contraction.

やり方

  1. Stand tall with a dumbbell in each hand, arms straight and palms facing your thighs.

  2. Keep your elbows close to your sides.

  3. Curl one dumbbell up, turning your palm to face up as it rises.

  4. Squeeze your biceps at the top without moving your elbow forward.

  5. Lower the dumbbell slowly, turning your palm back in.

  6. Repeat with the other arm and keep alternating.

コツ

  • Keep your wrist straight and your shoulders still.
  • Finish each rep fully before starting with the other arm.

よくある間違い

  • Swinging your torso to lift the weight.
  • Letting your elbow drift forward at the top.
  • Dropping the dumbbell quickly instead of lowering it.

似たエクササイズ

上腕二頭筋 のすべてのエクササイズ

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