Alternating Bicep Curl (Dumbbell): how to do it and muscles worked
The alternating bicep curl (dumbbell) mainly works your biceps. You need dumbbells.
Muscles worked
Main
How to do the alternating bicep curl (dumbbell)
- 1
Stand tall holding a dumbbell in each hand at your sides, palms facing forward. Keep your elbows tucked and your core braced.
- 2
Curl one dumbbell up toward your shoulder while the other arm stays down. Squeeze at the top, then lower it as you curl the other arm.
- 3
Lower each arm slowly until it is fully straight before curling the other. Breathe out as you curl and in as you lower.
Form tip: Keep your torso still and finish lowering one arm before starting the other, instead of rushing and swinging.
Common questions
- Which muscles does the alternating bicep curl (dumbbell) work?
- The alternating bicep curl (dumbbell) mainly works your biceps.
- What equipment do I need for the alternating bicep curl (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the alternating bicep curl (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More biceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.