Dumbbell Alternate Bicep Curl
Muscles worked
Instructions
- 1Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- 2While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- 3Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- 4Repeat the movement with the left hand. This equals one repetition.
- 5Continue alternating in this manner for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Alternate Bicep Curl
The alternate dumbbell bicep curl is one of the most fundamental biceps isolation exercises. Unlike curling both arms at once, alternating lets you fully focus effort on one arm at a time, with a wrist rotation (supination) at the top that maximizes the biceps contraction. This rotation is what sets it apart from a hammer curl and emphasizes the long head of the biceps more. It's accessible to all levels, requires only a pair of dumbbells, and remains a staple of most arm-training programs.
check_circleBenefits
- check_circleEffectively isolates each biceps individually
- check_circleWrist rotation maximizes the contraction
- check_circleCorrects strength imbalances between arms
- check_circleBeginner-friendly staple exercise
lightbulbExecution tips
- lightbulbKeep the elbows pinned to your sides throughout
- lightbulbFully supinate the wrist as you reach the top
- lightbulbAvoid swinging the shoulders to launch the dumbbell
- lightbulbControl the descent at least as slowly as the lift
warningCommon mistakes
- warningSwinging the torso to help lift the weight
- warningLetting the elbows drift forward
- warningSkipping the wrist rotation at the top
- warningLoading too heavy at the expense of form
helpFrequently asked questions
Should I alternate arms or curl both together?expand_more
Alternating allows better focus and stricter control, but both methods are valid.
Why rotate the wrist during the curl?expand_more
Supination maximizes the biceps contraction, especially of the long head.
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