Demo & instructions
Alternating Dumbbell Curl
Also known as: Alternate Dumbbell Curl, Alternating Biceps Curl
Instructions
A standing curl where one arm works at a time while the other waits at your side. Taking turns lets you give each rep full attention and makes it easy to spot a weaker arm.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Stand tall with a dumbbell in each hand, arms straight at your sides, palms facing forward.
- 2Pin your elbows lightly against your ribs and brace your trunk.
Execution
- 1Curl one dumbbell up toward your shoulder, keeping the elbow in place.
- 2Squeeze your biceps briefly at the top.
- 3Lower the weight slowly until the arm is fully straight.
- 4
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
