Alternating Dumbbell Curl

The alternating dumbbell curl is a standing biceps curl where you work one arm at a time. It is simple, needs only two dumbbells, and is easy to scale.

How to do the Alternating Dumbbell Curl

1. Stand tall with a dumbbell in each hand, palms facing forward and elbows at your sides.
2. Curl one dumbbell up, turning your palm toward your shoulder.
3. Squeeze at the top, then lower fully under control.
4. Repeat with the other arm and alternate.

Common mistakes

• You swing your body to lift the weight. Use a lighter pair and keep your torso still.
• Your elbows drift forward. Pin them to your ribs for the whole rep.
• You drop the dumbbells quickly. Lower for two seconds to keep the biceps working.

With a bench or without

With a bench: sit upright on the bench with your back supported, which removes the swing.

Without a bench: do the curl standing, as above.

Easier and harder versions

Easier: Do the curl seated or use lighter dumbbells.

Harder: Lower for three seconds or pause for a second halfway up.

Workouts that use the Alternating Dumbbell Curl

More arm exercises