Alternating Dumbbell Bicep Curl
Builds bicep strength and size while allowing each arm to work independently
ArmsBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each arm |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Stand holding a dumbbell in each hand at your sides, palms facing forward
- Step 2: Curl one dumbbell up toward your shoulder, keeping the elbow pinned to your side
- Step 3: Squeeze the bicep at the top of the curl
- Step 4: Lower with control and repeat on the opposite arm
- Step 5: Continue alternating arms for the full set
Equipment
- Dumbbells optional
Coaching tips
Benefits
Builds bicep strength and size while allowing each arm to work independently
Common mistakes
Swinging the dumbbell using momentum from the shoulders
Make it harder
Increase dumbbell weight or add a pause at the top
Make it easier
Lighter dumbbells or curl both arms together
Breathing
Exhale curling up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.