How to do the Dumbbell Alternate Biceps Curl (with Arm Blaster)
Dumbbell Alternate Biceps Curl (with Arm Blaster) is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Alternate Biceps Curl (with Arm Blaster) demonstration · © GymiaFit
Dumbbell Alternate Biceps Curl (with Arm Blaster) at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Alternate Biceps Curl (with Arm Blaster) step by step
- 1Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- 2Place the arm blaster on your upper arms, ensuring a secure fit.
- 3Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
- 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly lower the dumbbell back to the starting position.
- 7Repeat the movement with the opposite arm.
- 8Continue alternating arms for the desired number of repetitions.
Dumbbell Alternate Biceps Curl (with Arm Blaster) — questions
What muscles does the Dumbbell Alternate Biceps Curl (with Arm Blaster) work?
The Dumbbell Alternate Biceps Curl (with Arm Blaster) primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Alternate Biceps Curl (with Arm Blaster)?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Alternate Biceps Curl (with Arm Blaster) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Alternate Biceps Curl (with Arm Blaster)?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Hammer Preacher Curl, Dumbbell Alternate Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Alternate Biceps Curl (with Arm Blaster) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.