Dumbbell Alternate Bicep Curl

How to do the Dumbbell Alternate Bicep Curl

1. Stand (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.
2. While 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.
3. Slowly 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.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Reverse Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ-Bar Curl with Band EZ Curl Bar

Harder than the Dumbbell Alternate Bicep Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Standing One-Arm Cable Curl intermediate · Cable Machine

Superset the Dumbbell Alternate Bicep Curl with

Opposing triceps work — alternate sets without extra rest.

Decline Dumbbell Triceps Extension triceps Dumbbell Tricep Extension -Pronated Grip triceps One Arm Pronated Dumbbell Triceps Extension triceps One Arm Supinated Dumbbell Triceps Extension triceps

Common questions

What muscles does the Dumbbell Alternate Bicep Curl work?

The Dumbbell Alternate Bicep Curl primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Dumbbell Alternate Bicep Curl?

Dumbbells. Without dumbbells, Barbell Curl, Close-Grip EZ Bar Curl, and Close-Grip Standing Barbell Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Alternate Bicep Curl suitable for beginners?

Yes, the Dumbbell Alternate Bicep Curl is rated beginner. High Cable Curls, Drag Curl, and Standing One-Arm Cable Curl are the progressions from here.

Where should the Dumbbell Alternate Bicep Curl go in a workout?

Late — the Dumbbell Alternate Bicep Curl is isolation work, so it follows your compounds. Supersetting it with Decline Dumbbell Triceps Extension and Dumbbell Tricep Extension -Pronated Grip cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell