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.
How to program the Dumbbell Alternate Bicep Curl
Sets and reps
As an isolation movement, the Dumbbell Alternate Bicep Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Dumbbell Alternate Bicep Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Alternate Bicep Curl work?
The Dumbbell Alternate Bicep Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Dumbbell Alternate Bicep Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Dumbbell Alternate Bicep Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
