Zirv Fitness
Strength exercise

Alternating Dumbbell Curl

How to do it

  1. Stand holding a dumbbell in each hand at the sides with palms facing the thighs and elbows close to the torso.
  2. Curl one dumbbell up while rotating the palm to face the shoulder, keeping the upper arm still throughout.
  3. Squeeze the biceps at the top of the curl before lowering the weight back under control.
  4. Keep the opposite arm still at the bottom while the working arm completes its curl, then alternate sides.
  5. Exhale while curling up and inhale on the lowering phase for each rep.
  6. Avoid swinging the torso or using the hips to help lift the weight as fatigue sets in.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Biceps exercises

1 Arm Half Kneeling Lat Pulldown21s Bicep CurlsAlternating Hammer CurlAssisted Pull-up MachineBand Bicep CurlBand Hammer Curl
Type
Strength
Equipment
Dumbbells
Primary muscles
Biceps
Measured in
Reps and weight