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Biceps · Intermediate

Alternating Dumbbell Curl with Arm Blaster

Alternating dumbbell curl using an arm blaster to support the upper arms and restrict shoulder and torso assistance.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Fit the arm blaster securely across the front of your torso and place both upper arms against its padded supports.
  2. 02Stand tall with a dumbbell in each hand, arms extended, wrists neutral, and elbows fixed by the support.
  3. 03Curl one dumbbell toward the shoulder while gradually turning the palm upward.
  4. 04Lower it fully under control without lifting the elbow from the arm blaster.
  5. 05Alternate sides while the torso and both upper arms remain still.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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