Alternating Dumbbell Bicep Curl
Arms alternate while standing with dumbbells and supinating wrists.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps
How to do it
- Stand tall with a dumbbell in each hand and arms fully extended.
- Keep your elbows tucked close to your torso throughout the set.
- Curl one weight up toward your shoulder while rotating your palm outward.
- Squeeze the working bicep hard at the top of the movement.
- Lower the weight slowly back to the starting position.
- Repeat the sequence immediately with the opposite arm.
Common mistakes
- Swinging the hips or using momentum to lift the weight.
- Letting the elbow drift forward away from the ribs.
- Dropping the weight too fast instead of controlling the descent.
- Shrugging the shoulders up toward the ears during the lift.
Tips
- Imagine screwing your hand into the ceiling at the top.
- Keep your wrists straight to avoid unnecessary strain.
- Prevent your shoulder from rolling forward during the curl.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Standing
