Dumbbell Alternate Bicep Curls

DumbbellBeginnerIsolationEach side
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Quick answer

Dumbbell Alternate Bicep Curls is a beginner isolation dumbbell exercise that mainly works the biceps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Dumbbell Alternate Bicep Curls

  1. 1

    Stand facing forward with two dumbbells in each arm and palms facing into your thighs. This is your starting position.

  2. 2

    Keeping your elbows and upper arm fixed in space, curl the weight in your weakest arm, contracting your biceps. Twist your arm as you lift so that your palms are facing up. Curl the arm until the dumbbell reaches shoulder level.

  3. 3

    Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.

  4. 4

    Repeat the action on the other side.

Form cues

  • Variation: as you lower one arm, you can be lifting the other simultaenously.
  • Perform the reps very slowly and don't use momentum to help you!.
  • Keep your torso and upper arms stationary and make sure you don’t rock your body back and forth when lifting the weights.

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