Alternating Dumbbell Curl

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. 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. 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.

Alternating Dumbbell Curl primarily trains the biceps, with the forearms contributing. The exact demand depends on your setup, range, and chosen load.

Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.

Related options include Alternate Incline Dumbbell Curl, Dumbbell Bicep Curl, Dumbbell Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.