Standing Alternating Dumbbell Curl: 3-4 Sets Of 8-10 Reps Dutra,Chest, Triceps,Workout,Arm Workout

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Standing Alternating Dumbbell Curl: 3-4 Sets Of 8-10 Reps

(Superset with V-Bar Push-Down)

Standing Alternating Dumbbell Curl

"My philosophy is start light, build up to a working weight, do that working weight for 2 sets, and then drop the weight down," Dutra says.

That means the first set is really an extension of his warm-up for the first set. Get the pump and sweat going, and let your body know it's time to work. You'll see that he rotates his palms on his curls, but as he enters his working sets, he performs them with palms facing up the whole time. This helps keep tension on the biceps, even as the other arm is working.