Biceps exercise
Alternating Dumbbell Bicep Curl
Standing biceps curl, lifting one dumbbell at a time.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells
How to do the Alternating Dumbbell Bicep Curl
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand at your sides, palms facing forward.
- Keeping your elbow tight against your body, curl one dumbbell up to your shoulder without swinging your torso.
- Lower it with control until your arm is fully extended.
- Repeat with the other arm and keep alternating.
Muscles worked
Common Alternating Dumbbell Bicep Curl mistakes
What goes wrong most often when you do the Alternating Dumbbell Bicep Curl, and how to fix it.
Your torso twists toward the arm that is lifting.
Keep your shoulders facing forward and lift the dumbbell without rotating your trunk.
The resting arm goes slack and the dumbbell swings.
While one arm works, keep the other still and extended at your side, with the dumbbell held firmly.
The other arm starts before the first one finishes lowering.
Wait until the lowering arm reaches full extension, then lift the other.
Alternatives to the Alternating Dumbbell Bicep Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Barbell Drag CurlBiceps · Barbell
Preacher CurlBiceps · EZ bar and bench
Barbell Preacher CurlBiceps · Barbell and bench
Incline Dumbbell CurlBiceps · Dumbbells and bench
Frequently asked questions
What muscles does the Alternating Dumbbell Bicep Curl work?
The Alternating Dumbbell Bicep Curl works mainly the biceps. It also works the forearms.