women's health - ALTERNATING DUMBBELL SUPINATED CURL

STRENGTHENS

BICEPS, SHOULDERS (ANTERIOR DELTOIDS)

STARTING POSITION

Stand with your feet together and dumbbells at your sides, touching your thighs, with your palms facing out (a supinated grip). Keep your knees unlocked and your shoulders pulled back and down (A).

MOVEMENT

Without changing your hand position, pull the right dumbbell up to the front of your shoulder (B). HARD

Pause here and squeeze the biceps muscles.

Maintaining your hand position, lower the dumbbell back to the start EASY while simultaneously pulling the left dumbbell up to the front of your shoulder (C). HARD

Continue simultaneous alternating for the full set. One arm will be in the HARD phase, while the other will be in the EASY phase.

Why It’s Perfect for You

Because you are simultaneously alternating, you will increase the pressure and intensity in your muscles by limiting rest time in between reps. This improves the time under tension and creates change. You’ll feel an awesome “pump” after this exercise!