How to Do a Alternate Biceps Curl Hold?
- Perform a full biceps curl with one arm and hold it at a 90-degree angle. In other words, your arm should be at chest height, contracted, and held in position.
- With the other arm, begin performing a full dumbbell curl. As you lift the weight, rotate your palm so that it faces your shoulder (supination).
- Slowly and with control, lower the weight back to the starting position.
- After each rep, switch arms. While one arm performs the curl, the other arm remains at the 90-degree hold position.
What Muscles Do Work?
- Biceps