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Dumbbell Alternate Biceps Curl

Body Part:
Primary Muscles:
Secondary Muscles:
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The Dumbbell Alternate Biceps Curl is a strength training exercise that primarily targets the biceps, enhancing arm muscle mass and improving upper body strength. It's an excellent choice for individuals at all fitness levels, from beginners to advanced athletes, due to its adjustable difficulty based on the weight used. People would want to incorporate this exercise into their routine to boost their arm strength, enhance muscle definition, and improve overall upper body performance.


Step-by-step guide:

  1. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. Continue to raise the weight until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
  2. Slowly begin to bring the dumbbell back to the original position as your breathe in.
  3. Repeat the movement with the left hand. This completes one repetition.
  4. Continue alternating in this manner for the recommended amount of repetitions.

Exercise Tips:

  • **Controlled Movement:** Avoid the common mistake of using your back or shoulders to lift the weights. The only part of your body that should move is your forearms. This ensures that your biceps are doing the work and prevents potential injury.
  • **Breathing Technique:** Remember to breathe as you perform the exercise. Inhale as you lower the dumbbells and exhale as you curl them. Proper breathing helps supply your muscles with the oxygen they need for the workout.
  • **Avoid Rushing:** Many people make the mistake of rushing through their reps. It's better to perform each rep slowly and with control. This will not only prevent injury, but also ensure that


Can beginners do the Dumbbell Alternate Biceps Curl?

Yes, beginners can definitely do the Dumbbell Alternate Biceps Curl exercise. It's a simple and effective exercise to start building strength in the biceps. However, it's important for beginners to start with a weight that is comfortable to lift and to maintain proper form to avoid injury. It's also beneficial to have a personal trainer or experienced gym-goer demonstrate the exercise first to ensure correct technique.

What are common variations of the Dumbbell Alternate Biceps Curl?

  • Seated Alternating Dumbbell Curl: This variation is performed sitting down, which helps isolate the biceps by limiting the movement of the rest of the body.
  • Concentration Curl: This variation involves sitting on a bench with your elbow resting on your inner thigh, which helps to isolate the biceps and limit the use of secondary muscles.
  • Incline Dumbbell Curl: This variation is performed on an incline bench, which changes the angle of the movement and targets the biceps from a different position.
  • Zottman Curl: This is a unique variation where you curl the dumbbell with your palms facing up, and then rotate your wrists to lower the dumbbell with your palms facing down. It works both the biceps and the forearms.

What are good complementing exercises for the Dumbbell Alternate Biceps Curl?

  • Tricep Dips: While Dumbbell Alternate Biceps Curls primarily focus on the biceps, Tricep Dips help to balance your workout by targeting the triceps, the muscles on the opposite side of the arm, thus ensuring comprehensive arm development.
  • Concentration Curls: These are another bicep-focused exercise, but the seated position and elbow placement allow for a greater range of motion and isolation of the bicep muscle, complementing the Alternate Biceps Curl by targeting the muscle from a different angle.

Related keywords for Dumbbell Alternate Biceps Curl:

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  • Biceps Strengthening with Dumbbell
  • Dumbbell Workout for Biceps
  • Arm Toning with Dumbbells
  • Dumbbell Biceps Training
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  • Biceps Curl Exercise
  • Dumbbell Alternate Curl for Upper Arms
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