Strength Training · Bodybuilding
Alternating Dumbbell Curl
The alternating dumbbell curl trains your biceps by curling one weight at a time while the other arm rests at your side. Turning your palm upward adds forearm rotation to the movement.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart, holding a dumbbell at each side with your palms facing inward.
- Curl one dumbbell toward your shoulder with your palm gradually turning upward.
- Lower the dumbbell to your side with your palm turning inward until your elbow is straight.
- Repeat the curl with your opposite arm while the first dumbbell stays at your side.
Form cues
- Keep your upper arms still.
- Keep wrists straight.
- Exhale as you curl.
Common mistakes
- Swinging your torsoReduce the weight until you can lift without leaning backward or driving through your hips.
- Dropping the weightTake about two seconds to lower each dumbbell rather than letting it fall.
- Starting the other arm earlyFinish lowering one dumbbell before beginning the opposite curl.
Safety
Heavy weights or jerking the curl can strain your elbows and wrists. Forcing the palm rotation can also irritate these joints.
- Start with a light warm-up set before your working weight.
- Turn your palm only as far as feels comfortable.
- Stop the set if you feel sharp pain in your elbow or wrist.
If you have ongoing elbow or wrist pain, try a lighter hammer curl with your palms facing inward, or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per arm
- Rest
- 1 min
Use the same weight for both arms.