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Dumbbell Alternate Biceps Curl
Muscles involved
Few exercises offer as much versatility in your upper body routine as the Dumbbell Alternate Biceps Curl. Depending on your goals for the day, this classic exercise fits perfectly at various stages of your session. You can grab light dumbbells right at the beginning to use it as a smooth warm-up, priming your forearms, brachialis, and biceps for heavier compound pulls. Alternatively, placing it in the middle of your workout allows you to focus on hyper-targeted strength, or you can run it at the very end as a brutal finisher to maximize total muscle pump and fatigue.
How to do it
1. Stand with your back straight and arms extended, holding a dumbbell in each hand. 2. Keep your elbows close to your torso and palms facing your thighs. 3. Lift one dumbbell by bending your elbow and rotating your wrist forward. 4. Lower the dumbbell, contracting your biceps, and repeat with the opposite arm.
Equipment required
Muscles worked
Tips
- Keep your elbows tucked close to your sides throughout the curl. - Rotate your wrist as you lift the dumbbell for a complete biceps contraction. - Avoid swinging your torso; keep your back straight and core stable.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
