The Dumbbell Curl Switch exercise, perfect for targeting and strengthening biceps, incorporates the use of dumbbells curled alternately to build arm muscle tone.
Start in a standing position, holding a dumbbell in each hand at arm's length with your palms facing your torso.
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Keeping your torso stationary, curl one weight while rotating your hand so your palm is facing upwards. Keep your elbow close to your body while lifting.
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Once the dumbbell is at shoulder height, begin lowering it back down to the starting position in a controlled manner.
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As you are lowering the first dumbbell, start curling the other weight in the same way.
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Continue to alternate between arms for the desired number of reps.
Start in a standing position, holding a dumbbell in each hand at arm's length with your palms facing your torso.
Keeping your torso stationary, curl one weight while rotating your hand so your palm is facing upwards. Keep your elbow close to your body while lifting.
Once the dumbbell is at shoulder height, begin lowering it back down to the starting position in a controlled manner.
As you are lowering the first dumbbell, start curling the other weight in the same way.
Continue to alternate between arms for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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