Alternate dumble curl-Biceps
What's going on everybody? I'm Shantanu I'm going to show you guys how to perform single-arm dumbbell curls which can either be done at home or the gym. First you're going to pick a dumbbell that you can do pick the proper weight. Grab the weight according to your strength especially for the 1st time you can just start with the 5kg and so on. Grab the dumbbell with your hand in the middle of the handle then you're gonna pick them up. Now when you're at a state of rest turn the dumbbells so your palms are always facing the mirror or facing the wall that's in front of you. Don't ever turn them in like this keep them like that It's going to put more tension into your forearms as you grip the dumbbell as hard as you can to hold it that way and what you're going to do maintain a neutral spine by keeping your head straight slight bend in your knees get your feet shoulder-width apart Hold your elbows in front of your hips and then you're gonna lift one at a time. You're going to breathe out as you exert the force down breathe in then up. Now as they come down and up elbows are always in front of hips. And that's how you perform a single dumbbell curl
Benefits-
It increases the muscle size easily for the best result you should do 3 reps of 15 sets.
I hope you have got this.
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