Alternating Dumbbell Curl
Arms alternate while standing with dumbbells and rotating pinky upward.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall holding a dumbbell in each hand with arms fully extended.
- Keep elbows pinned to your sides and curl one weight toward your shoulder.
- Squeeze the bicep hard at the top of the movement.
- Lower the weight slowly back to the starting position with control.
- Immediately repeat the motion with the opposite arm.
Common mistakes
- Swinging the hips to generate momentum for the lift.
- Letting the elbows drift forward or away from the ribs.
- Dropping the weight too fast instead of controlling the descent.
Safety
Choose a weight you can curl without leaning back or arching your lower back.
Tips
- Rotate your pinky finger upward as you lift for maximum contraction.
- Keep your wrists straight and avoid letting them bend backward.
- Stop your torso from swaying by bracing your core tightly.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Arms straight or bent
- Bent arms
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
