How to do Dumbbell Alternate Bicep Curl

Muscles worked

Main: Biceps. Also: Forearms.

Step by step

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.

Similar exercises

• Alternate Hammer Curl
• Alternate Incline Dumbbell Curl
• Barbell Curl
• Barbell Curls Lying Against An Incline
• Cable Hammer Curls - Rope Attachment
• Cable Preacher Curl

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.