How to do the Dumbbell Alternate Biceps Curl
BicepsDumbbellIntermediate
The dumbbell alternate biceps curl is a foundational move for building balanced, symmetrical arm strength by forcing each side to work independently. Master this pattern and you will close strength gaps while developing the kind of full, peaked biceps that compound lifts alone cannot deliver.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Stand tall with a dumbbell in each hand, arms fully extended and palms facing your thighs in a neutral grip.
- Initiate the curl by supinating your wrist as you drive one dumbbell upward, finishing with your palm facing your shoulder at the top.
- Squeeze the biceps hard at the peak for a full count, then lower the dumbbell under control back to the starting position.
- Repeat on the opposite arm, keeping your torso completely still and your elbow anchored at your side throughout.
Common mistakes
- Swinging the torso to generate momentum: brace your core and keep your back flat so the biceps do all the work, not your lower back.
- Letting the elbow drift forward at the top: pin your elbow against your side from start to finish to maintain peak tension on the muscle.
- Rushing the lowering phase: take at least two full seconds on the descent because the eccentric portion is where significant muscle growth stimulus occurs.
Pro tip — At the top of each rep, actively push your pinky finger toward your shoulder as you squeeze to maximise supination and fully recruit the short head of the biceps for a denser, fuller contraction.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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