The biceps curl is an exercise for the elbow flexors, which comprise the biceps brachii, brachialis and brachioradialis. You can emphasize each of these muscles by using a variety of grips. It is best to do biceps curls using dumbbells to ensure the elbow flexors of each arm are being worked to the same extent.
Consequently, what is an alternating dumbbell curl?
The standing alternating dumbbell curl is a strength building exercise for the biceps and forearms. Performing the curls in an alternating manner ensures muscular balance on both sides of the body.
What is hammer curls?
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps.
How many sets of curls should you do?
Perform one to three sets for 12 to 20 repetitions to improve muscular endurance. Rest periods are short and last 30 seconds or less. Resistance is lighter than what you would lift for biceps strength or hypertrophy but is still challenging. If you can do more than 20 reps, increase the resistance.