Dumbbell Alternate Bicep Curl
A standing dumbbell curl done one arm at a time, rotating the palm forward as you curl to fully engage the biceps. It suits beginners learning proper curling technique.
How to do the dumbbell alternate bicep curl
- Stand tall holding a dumbbell in each hand at arms length, palms facing your thighs.
- Keep your upper arm still and curl the right dumbbell up while rotating your palm to face forward.
- Continue until your biceps are fully contracted, holding the position for a moment as you exhale.
- Lower the dumbbell back down as you inhale, rotating the palm back to face your thigh.
- Repeat with the left arm, alternating sides for the rest of your set.
Original library instructions (5 steps)
- 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.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Common mistakes
- Swinging the torso or shoulders to help lift the weight instead of isolating the biceps.
- Letting the upper arm drift forward during the curl; keep it close to your torso.
- Rushing the wrist rotation instead of turning it smoothly through the curl.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Breathe out as you curl the weight up and in as you lower it back down.
- Pick a weight where the last two reps of a set feel genuinely challenging without breaking form.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the dumbbell alternate bicep curl good for beginners?
Yes. Working one arm at a time makes it easier to focus on form, and the standard curling motion is simple to learn.
What muscles does the dumbbell alternate bicep curl work?
It mainly works the biceps, since this record does not list any secondary muscles for the exercise.
