Standing alternated dumbbell curl

·         Stand erect with your feet 16” apart as you hold the dumbbells.

·         Maintain a straight posture of the back with the head up. Keep the hips and the legs locked.

·         Place the dumbbells at arm’s length with your palms facing in.

·         Start curling the dumbbell in the right hand until it goes lower than the thigh. Now, curl the dumbbell upwards to the shoulder level.

·         Maintain an upward position of the palms as you lower the dumbbell, past thigh. Then Keep the palms facing in as you move the dumbbell up.

·         Maintain the upper arm close to the side.

·         Repeat with the right arm. Start curling the left arm.

·         Breathe in as you move up. Breathe out as you move down.

·         This exercise can be performed while sitting on a flat bench or sitting on an incline bench.