Dumbbell Alternate Biceps Curl (With Arm Blaster)

Setup

1. 01Strap the arm blaster around the neck and rest it flat against the torso.
2. 02Seat the backs of both upper arms against the blaster pads.
3. 03Hold a dumbbell in each hand with arms extended.
4. 04Stand tall with the core braced against the forward pull.

Execution

1. 01Curl one dumbbell up while the upper arm stays pressed into the pad.
2. 02Squeeze the biceps at the top, then lower to full extension.
3. 03Curl the opposite arm as the first returns.
4. 04Alternate strictly, keeping both elbows on the pads throughout.

Checkpoints

• -Upper arms never leave the arm blaster pads.
• -Each rep travels from full extension to full flexion.
• -The neck stays relaxed; the strap carries the blaster, not a shrug.

Common mistakes

• -Letting the elbow lift off the pad at the top of the curl.
• -Leaning back to finish reps the pads will not allow to be cheated.
• -Loading as heavy as free-standing curls and losing range.
• -Letting the resting arm bend instead of hanging fully extended.