Dumbbell Alternate Biceps Curl
How to do it
Starting position
- Hold a dumbbell in each hand and let your arms hang at your sides.
- Start in a neutral grip with your palms facing your body.
- Pin your elbows to your sides and keep them fixed.
- Keep your chest up and don't let your shoulders round forward.
Movement
- As you raise one dumbbell, rotate your palm to face up.
- Keep your elbow in place and curl only your forearm.
- At the top, squeeze your bicep and pause briefly.
- Slowly lower it, reset your grip, and start the opposite side.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- If you lean your torso back and use momentum, your biceps get to rest.
- If your elbows drift forward, your shoulders share the load.
- If you relax and let the weight drop on the way down, you are throwing away half the exercise.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Isolation |
| Rep range | 8–15 reps (one side at a time) |
23 similar exercises
Representative exercise: Dumbbell Incline Biceps Curl
- Dumbbell Incline Biceps Curl
- Dumbbell Curl
- Dumbbell Seated Curl
- Dumbbell Seated Bicep Curl
- Dumbbell Incline Curl II
- Dumbbell Incline Stretch Curl
- Dumbbell One Arm Standing Curl
- Dumbbell Biceps Curl (VERSION 3)
- Dumbbell Seated Alternate Biceps Curl
- Dumbbell Standing Single Arm Biceps Curl
- Dumbbell Incline Alternate Biceps Curl
- Dumbbell High Curl
- Dumbbell Strict Curl
- Dumbbell Standing Biceps Curl
- Bottle Weighted Alternate Biceps Curl
- Dumbbell Bent Over Curl
- Dumbbell Close Grip Curl
- Dumbbell Prone Incline Curl
- Dumbbell Prone Incline Twist Curl
- Dumbbell Incline Inner Biceps Curl
- Cable Incline Inner Biceps Curl
- Kettlebell Incline Inner Biceps Curl
- Dumbbell Standing One Arm Curl (over Incline Bench)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell 21sHarderDumbbell Drag CurlHarderBand Standing Single Arm Biceps CurlSimilar exerciseCable One Arm Biceps CurlSimilar exerciseCross-Body Hammer CurlSimilar exerciseMachine Biceps CurlSame muscle · different equipmentBarbell CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.