Biceps exercise · dumbbell
Dumbbell Alternate Biceps Curl (with Arm Blaster)
The dumbbell alternate biceps curl (with arm blaster) is a dumbbell exercise that targets the biceps, with the forearms assisting.
How to do the dumbbell alternate biceps curl (with arm blaster)
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Place the arm blaster on your upper arms, ensuring a secure fit.
- Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.
