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Dumbbell Alternating Curl
Dumbbell alternating curl isolates the biceps via unilateral elbow flexion with supination, building arm strength and hypertrophy while addressing imbalances; commonly performed standing.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
6/10Flexors
Shoulders
3/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward and elbows slightly bent.
- Keep upper arms stationary and elbows tucked to your torso.
- Exhale and curl one dumbbell toward your shoulder, rotating your wrist so palm faces up.
- Squeeze biceps at the top and pause briefly.
- Inhale and slowly lower the dumbbell to full arm extension, rotating wrist back.
- Immediately curl the opposite arm and alternate sides.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Supinate wrist on curl
- Squeeze at top
- Control the descent
- No body swing
Breathing
Inhale during the lowering phase and exhale as you curl the weight up; brace your core throughout.
Tempo
2-1-1
Range of Motion
Lower dumbbells to full arm extension without locking elbows; curl until forearm touches biceps at the top.
Safety
Safety Notes
- Avoid heavy weights if elbow pain exists
- Warm up shoulders and elbows first
- Stop if sharp pain in wrists or elbows occurs
- Use lighter weights to master form
Spotting
Spotting not required; self-spot with lighter weights or use safety pins if needed for heavy sets.
Common Mistakes
- Swinging with momentum
- Flaring elbows outward
- Incomplete range of motion
- Leaning back for leverage
- Incomplete supination
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Wrist strain history
Flexibility Needed
- Full elbow extension
- Shoulder flexion to 90 degrees
Build Up First
- Basic grip strength
- Knowledge of proper curl form
Also known as
Alternating Dumbbell Bicep Curl, Single Arm Dumbbell Curl, Standing Alternating Bicep Curl
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