Alternating Dumbbell Curl: How-to, Tips & More
The Alternating Dumbbell Curl is a beginner isolation exercise for your biceps. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Alternating Dumbbell Curl
- Stand tall with a dumbbell in each hand, palms facing forward.
- Curl one dumbbell to your shoulder while the other arm stays straight.
- Lower it with control, then curl the other side.
- Keep your elbows pinned to your sides the whole set.
Alternating Dumbbell Curl tips
- Count one rep per arm.
- Do not swing your torso to start the curl.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Alternating Dumbbell Curl alternatives
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Alternating Dumbbell Curl work?
The Alternating Dumbbell Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Alternating Dumbbell Curl good for beginners?
Yes. The Alternating Dumbbell Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Alternating Dumbbell Curl?
You need dumbbells.
Add Alternating Dumbbell Curl to your program
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