Dumbbell Alternate Biceps Curl

Intermediate

Biceps

Dumbbell

Dumbbell Alternate Biceps Curl trades complexity for control through the whole range, and it fits late in an arms workout.

How to do Dumbbell Alternate Biceps Curl

Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions, alternating arms.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

Dumbbell Alternate Biceps Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Alternate Biceps Curl Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Dumbbell Alternate Biceps Curl

Easier progression

Dumbbell Seated Bicep Curl

Harder progression

Dumbbell Step Up Single Leg Balance With Bicep Curl

Swap Dumbbell Alternate Biceps Curl For

Resistance Band Seated Biceps Curl

Barbell Reverse Preacher Curl

Band Concentration Curl

Dumbbell Alternate Biceps Curl — Frequently Asked Questions

How do you do the Dumbbell Alternate Biceps Curl?

Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Alternate Biceps Curl work?

The Dumbbell Alternate Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Alternate Biceps Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Alternate Biceps Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Alternate Biceps Curl?

Try the Resistance Band Seated Biceps Curl, Barbell Reverse Preacher Curl or the Band Concentration Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.