Alternating Dumbbell Curl
Trains the Biceps.
- Equipment
- Dumbbells
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Stand with a dumbbell in each hand at your sides, palms facing forward.
- Stand tall with your elbows tucked against your sides.
- Curl one dumbbell up, keeping the palm facing upward.
- Stop when the forearm is roughly vertical, then squeeze briefly.
- Lower under control to a straight arm before starting the other side.
- Continue alternating without letting the torso rock.
Common mistakes
- Rocking backward in time with the alternation. The resting arm's weight makes a lean easy, and it is how a dumbbell that is too heavy still reaches the top.
- Letting the elbows travel forward. Once the upper arms move, the front deltoid raises the weight through the top half and the biceps get a shorter range.
- Overlapping the two arms. One goes all the way down before the other starts — otherwise the load never leaves the arms and the set is shorter than it looks.
- Choosing alternating for a heavier weight. It gives each arm a rest, which mostly means the set lasts longer rather than that the arm is stronger.