Alternating Dumbbell Biceps Curl

Primary: Biceps Brachii

Secondary: Brachialis and Brachioradialis

1. Get into the starting position. Stand upright with your feet hip-width apart and hold a dumbbell in each hand. Let your arms hang naturally at your sides with your palms facing your body.
2. Stabilize your body. Slightly bend your knees, engage your core, and keep your elbows close to your torso.
3. Perform the curl. Exhale as you bend one elbow, smoothly lifting the dumbbell toward your shoulder. Gradually rotate your palm upward as you lift.
4. Return to the starting position. Inhale as you slowly lower the dumbbell, maintaining control and rotating your wrist back to the starting position.
5. Repeat with the other arm. Alternate arms while keeping your torso stationary and avoiding jerky movements.

Mistake 1: Swinging your torso while lifting the dumbbell.

How to Fix: Engage your core, keep your back straight, and choose a weight you can lift without using your torso for assistance.

Mistake 2: Moving your elbows forward during the curl.

How to Fix: Keep your elbows close to your torso and focus on performing the movement primarily by bending your elbows.

1. Simultaneous Dumbbell Biceps Curls — Both arms perform the movement at the same time.
2. Seated Alternating Dumbbell Curls — Help reduce torso swinging and improve movement control.
3. Alternating Dumbbell Hammer Curls — Place greater emphasis on the brachialis and brachioradialis muscles.

Sets

3

Reps

10–15 per arm

Rest Between Sets

60–90 seconds