How To Do Alternating Dumbbell Curl

Alternating Dumbbell Curl Exercise

Alternating Dumbbell Curl is a popular exercise for building the biceps.

There is secondary emphasis on the forearms and the core muscles are engaged to keep the upper body in the correct position and to support the lower back.

Alternating Dumbbell Curl is best performed after a barbell exercise such as a Barbell Curl or EZ Bar Curl where the joints and tendons have been warmed up and primed.

The focus shifts from building size to getting a nice stretch and contraction.

Alternating Dumbbell Curl How To

  • Pick up a pair of dumbbells, position them on the outside of your thighs, palms facing each other and keep a slight bend in your elbows.
  • Assume a shoulder width stance; slightly bend your knees, tighten your core, keep an arch in your lower back and push your chest out.
  • Curl the dumbbells in alternating fashion. Flex at the elbow and curl the dumbbell toward your shoulder. Supinate your arm by rotating the wrist outward until your palm is facing your shoulder. Hold the top position for a count of “one”
  • Resist the weight by bringing the dumbbell back to starting position. Rotate your wrist inward so that at the bottom position, your palm will be facing the side of your thigh.
  • As soon as one arm is back at the starting position, start curling with the other arm.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Alternating Dumbbell Curl is a strict form exercise. Make sure your elbows remain in place; do not allow the elbows to flare out or to trail forward and backward during exercise performance.

The upper body must remain straight and stable. Do not bend at the hips and use body sway or momentum to curl the dumbbells.

VariationsDumbbell Curls, Hammer Curls, Cable Bicep Curls, Barbell Curl

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Alternating Dumbbell Curl