Demonstration
Watch the Form Demo
Technique
How to Do the Alternating Dumbbell Curl
- Stand tall with a dumbbell in each hand, palms facing forward, elbows at your sides.
- Curl one dumbbell up toward your shoulder, keeping the upper arm still.
- Squeeze the bicep at the top for a beat.
- Lower that dumbbell over two to three seconds back to a fully straight arm.
- Curl the other arm the same way, alternating each rep.
- Keep your torso quiet throughout. Only the forearms move.
Anatomy
Muscles Worked
Do This
Form Cues
- Pin your elbows to your sides so the upper arm stays still.
- Turn the pinky up slightly at the top for a harder squeeze on the biceps.
- Lower over two to three seconds. That half of the rep is where the size comes from.
- Finish each arm's rep completely before the other starts. Overlapping reps is where the swinging begins.
Avoid This
Common Mistakes
- Swinging the torso back to start each rep.
- Letting the elbows drift forward, which hands the work to the front delts.
- Dropping the weight from the top instead of lowering it.
- Letting the resting arm's dumbbell hang against your thigh with a bent elbow, unloading the bicep between reps.
More to Explore
Variations & Related Exercises
Variations of this lift
Alternating Dumbbell Hammer Curl
Barbell Curl
Dumbbell Concentration Curl
Trains the same muscles
Alternating Dumbbell Bench Press
Assisted Chin-Up
Assisted Machine Dip
Assisted Machine Pull-Up
Barbell Bench Press
Barbell Drag Curl
Put It Into Practice
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