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Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl

The Dumbbell Alternate Biceps Curl is an effective strength training exercise specifically targeting the biceps muscles. This exercise involves the use of dumbbells and can be performed both at home and in a gym setting. The primary muscles worked during this exercise are the biceps brachii, which are located in the upper arm, as well as the brachialis muscles, which lie underneath the biceps. The alternating nature of this exercise allows for a well-rounded development of both arms, as it helps to prevent muscle imbalances and promote symmetry. By working one arm at a time, you can focus on maintaining proper form and technique throughout the movement. This exercise also engages the muscles in the forearms and upper back to a lesser extent, making it a compound exercise that recruits multiple muscle groups. To perform the Dumbbell Alternate Biceps Curl, you will start with a dumbbell in each hand, palms facing inward. With your feet hip-width apart and a slight bend in your knees, maintain a neutral spine and brace your core. As you exhale, begin by curling one dumbbell up towards the shoulder, focusing on keeping your upper arm stationary and contracting the biceps. Pause for a brief moment at the top of the movement before slowly lowering the dumbbell back down. Repeat the same motion on the opposite arm. Incorporating the Dumbbell Alternate Biceps Curl into your workout routine can help increase both upper body strength and muscle tone. Remember to start with a weight that challenges you but still allows for proper form. Gradually increase the weight as you become more comfortable and confident with the exercise. As always, listen to your body and give yourself adequate rest between workouts to facilitate recovery and muscle growth.


  • Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing your body.
  • Bend your elbows and lift one dumbbell towards your shoulder by contracting your bicep.
  • Lower the dumbbell back down to the starting position while simultaneously lifting the other dumbbell.
  • Repeat the movement, alternating sides with each repetition.
  • Keep your back straight, core engaged, and elbows close to your body throughout the exercise.
  • Perform the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout by keeping your back straight and shoulders relaxed.
  • Engage your core muscles to stabilize your body during the exercise.
  • Maintain a controlled and deliberate movement, avoiding any swinging or jerking motions.
  • Focus on squeezing your biceps at the top of the movement to maximize muscle engagement.
  • Breathe steadily and evenly throughout the exercise, avoiding breath-holding.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
  • Alternate your arms with each repetition to ensure balanced development of both biceps.
  • Avoid using momentum and rely solely on your bicep muscles to lift the weight.
  • Consider incorporating variations such as hammer curls or preacher curls to target different parts of the biceps.
  • Be patient and consistent with your training to see gradual progress over time.


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