How to Do Standing Alternating Biceps Curls

Video Transcript

"Hello, I am Kyle Brayer and your first exercise for your in-home bicep workout will be the standing alternating bicep curl. Kerri is going to stand with her feet shoulder-width apart. She has got five pound dumbbells. When you are starting out you want to pick a weight you can do about fifteen repetitions with, and then you can vary the exercise from there. She is going to start with her palms facing toward her thighs, and then as she performs with here right arm, she performs a curl, she is going to rotate her palm up toward the ceiling, curl the weight up, and then she is going to hammer the weight down, so she is going to turn that palm back toward her thigh. Go ahead and keep that there, okay? So the important part here is keeping this elbow close to the body and back, so as she does it again with her right arm she is going to curl the weight up and hammer the weight down. You notice that this elbow does not move, so it is locked in nice and tight to her body and it is kept back. So she is not letting that elbow ride forward and she is also not letting that elbow slip back or out, she wants to keep it nice and tight to the body. So one more time. She curls the weight up, hammers the weight down. Alright, and you can turn back to the front. She is also keeping a nice posture with her hips and her shoulders in line, she is keeping her chin up, she is breathing in through her nose and out through her mouth. So the positive portion, do it with your left now Kerri, is on the way up, so she is exhaling, and then she is inhaling on the way down. So it would be the right, followed by the left. And that is the standing alternating bicep curl."