8) Alternate dumbbell curls

An exercise derived from the seated dumbbell curls. This one can be done both in a standing or a seated position, just remember the tendency to cheat is a lot reduced when sitting down. This exercise has the biceps working alternatively thus allowing more concentration on each one when doing it.
The subject takes two dumbbells in hand palms facing inward arms hanging at the sides. He/she curls one arm up in an arc-like motion all the way to the top. Flexing the target muscle a bit at the top he/she then lowers it while in the same time starts lifting the other dumbbell. The two dumbbells should meet at around halfway through the motion.
Extra considerations:
- be careful that you twist your wrist so as the palms end up facing towards the shoulder at the top of the motion.
- take full advantage of the range of motion.