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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl - Alternate (Dumbbell)
Stand tall. Curl one dumbbell up, rotating palm up. Lower it fully before starting the other arm.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
biceps
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Alternate
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
- Keep your elbows close to your torso and your palms facing forward.
- Step 2Position Your Body
- Engage your core and maintain a straight posture throughout the exercise.
- Ensure your shoulders are relaxed and not hunched.
- Step 3Curl the Dumbbell
- Begin the movement by bending your elbow and curling one dumbbell towards your shoulder.
- Keep your upper arm stationary and focus on using your bicep to lift the weight.
- Step 4Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position with your arm fully extended.
- Maintain control of the weight as you lower it.
- Step 5Alternate Arms
- After completing the curl with one arm, switch to the other arm and repeat the curl motion.
- Continue alternating arms for the desired number of repetitions.
- Step 6Finish the Exercise
- After completing your repetitions, lower the dumbbells to your sides.
- Stand tall and take a moment to stretch your arms and shoulders.