Alternating Dumbbell Curl


Gym Equipment Needed

Musle Group



Perform the Alternating Dumbbell Curl using the following equipment:

  • Dumbbells of appropriate weight

Starting Position

Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.


To perform the Alternating Dumbbell Curl with proper technique, follow these steps:

  1. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
  2. Keep your elbows close to your sides throughout the exercise.
  3. Begin the movement by curling one dumbbell toward your shoulder while exhaling. Rotate your forearm as you lift, so your palm faces your shoulder at the top of the movement.
  4. Pause for a brief moment, focusing on squeezing your biceps.
  5. Slowly lower the dumbbell back down to the starting position while inhaling.
  6. Repeat the same movement with the opposite arm, alternating between sides.
  7. Continue alternating arms for the recommended number of repetitions.

The primary muscle group targeted by the Alternating Dumbbell Curl is:

  • Biceps brachii (Biceps)

Tips on doing this exercise

To maximize the effectiveness of your Alternating Dumbbell Curls, consider the following tips:

  1. Keep your upper body stable throughout the exercise, avoiding excessive swinging or leaning.
  2. Maintain a controlled and deliberate tempo, emphasizing the contraction of your biceps during each repetition.
  3. Focus on the mind-muscle connection, concentrating on the biceps muscles as you lift and lower the dumbbells.
  4. Avoid using momentum to lift the weights. Instead, rely on the strength of your biceps for the movement.

Common Mistakes

Ensure safe and effective execution of the Alternating Dumbbell Curl by avoiding these common mistakes:

  1. Using excessive weight: Choose dumbbells that allow you to maintain proper form and control throughout the exercise.
  2. Swinging the weights: Avoid using momentum or swinging your body to lift the dumbbells. Keep the movement controlled.
  3. Allowing your elbows to move forward: Keep your elbows stationary and close to your sides throughout the movement.
  4. Neglecting full range of motion: Lower the dumbbells fully, allowing your arms to fully extend at the bottom of each repetition.

Recommended Ranges
  • Beginners: Start with 2-3 sets of 10-12 repetitions per arm.
  • Intermediate: Aim for 3-4 sets of 8-10 repetitions per arm.
  • Advanced: Perform 4-5 sets of 6-8 repetitions per arm.

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