Who Should Do?
Beginner Gymgoers
When beginning resistance training for any of the goals above, many performance determinants are not developed. These include things like muscular strength, coordination, and balance. Developing these allows progression to more advanced movements.
The dumbbell alternating bicep curl uses simple movement patterns that are easy to perform. With a small initial learning curve, it’s a great exercise for beginners looking to build a good lifting foundation.
Powerlifters
Powerlifting exercises focus on maximal strength performance using compound movement patterns that require multiple muscle groups. These can be divided into push, pull, and press movements.
The dumbbell alternating bicep curl works the biceps as the primary movers. It also works the wrist flexors and extensors which are responsible for grip strength.
With both of these important for pulling performance, working them using the dumbbell alternating bicep curl can improve performance.
Bodybuilders
Bodybuilders compete against one another in a show based on appearance. This looks at factors such as muscle proportions and overall flow. Better muscle balance helps to improve performance and placement.
The biceps brachii muscles are important components of the upper body musculature. Working both heads is vital for overall appearance. When done correctly, this helps to achieve a better upper body and therefore placing.
The dumbbell alternating bicep curl provides a great way to isolate the biceps short head. They can be performed with long head bicep exercises for total bicep development.
Who Should Not Do?
Those With Chronic Elbow Issues
While it uses a simple movement pattern, it requires large degrees of elbow flexion and extension. During this, the elbows maintain stability, allowing the biceps to contract and function.
Elbow issues such as tendonitis cause pain and reduced range of motion. This can cause large elbow movements to become painful. In clinical practice, tennis elbow is reported in 1%–3% of cases each year.
Because of the large elbow movements, the dumbbell alternating bicep curl might not be suitable for these populations.
High-Level Olympic Lifters
At this level of lifting, Olympic lifters need to perform periodized training using movements that closely resemble performance. This is because they already have a solid foundation. At this point, they are looking to achieve small percentage changes with minor technical adjustments.
The dumbbell alternating bicep curl movement doesn’t closely resemble any Olympic lifts. It works the elbow flexion movement in isolation. Therefore, Olympic lifters should focus on other movements for the bulk of their training.
Benefits Of The Dumbbell Alternating Bicep Curl
Builds Upper-Body Arm Mass
The biceps brachii have two main muscle heads which vary in location and function. Because of this, different exercises provide different amounts of stimulation. Building good upper-body arm mass means you need to work all muscle heads using a variety of exercises.
The dumbbell alternating bicep curl provides targeted biceps short head work. This provides a suitable intensity and volume when programmed with other short head exercises.
Perform them with long head bicep exercises and tricep work for complete bicep development. They can also be added to the back of a pull or upper body session as needed.
Aids Pulling Performance
Compound-pulling exercises use the back muscles as the primary movers. The biceps work alongside them, performing secondary roles to maintain arm position and grip strength.
Both of these are important aspects of performance and should be viewed equally. Without them, the primary muscles couldn’t function properly.
The dumbbell alternating bicep curl works on the biceps and the grip strength muscles. Isolating them improves their strength and therefore function.
Better function can aid in pulling performance, improving the amount lifted, and reducing injury risk.
Improves Muscle Balance
Resistance training can be divided into two types of movement — bilateral and unilateral. Bilateral exercise uses both sides of the body while unilateral exercise uses each side individually.
A muscular imbalance occurs when one side of the body is stronger than the other. When this happens, the stronger side tends to take over during bilateral movements. This may lead to injury if the weaker side can’t keep up with the added weight.
The dumbbell alternating bicep curl uses each arm individually. This helps to work on muscular imbalances that may have occurred. This can reduce injury risk and improve appearance.
Frequently Asked Questions
Dumbbell alternating bicep curls are an effective exercise that isolates the biceps short heads. This provides a good exercise stimulus to increase upper arm mass.
The biceps short heads are the primary muscles for this exercise. The biceps long heads, wrist flexors, and wrist extensors perform secondary roles.
Stand tall with the dumbbells by your sides, chest up. Curl one dumbbell to your chest, rotating to a supinated grip as you bring it up. Pause briefly and bring it to the starting position before switching arms.
Use the programming table above as a general guide to work out your ideal reps and sets. Ensure that you use the suggested ranges, using the technique cues suggested.
Resources
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