Alternate Dumbbell Curl

The alternate dumbbell curl is an exercise that targets the muscles of the upper arm, specifically the biceps.

Alternate Dumbbell Curl
Alternate Dumbbell Curl


To perform the alternate dumbbell curl, follow these steps:

  1. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing forward.
  2. Keeping your upper arms stationary, bend your right elbow and lift the dumbbell towards your shoulder, rotating your palm towards your body as you lift.
  3. Lower the dumbbell back down to the starting position and repeat the movement with your left arm.
  4. Continue alternating arms for the desired number of repetitions.


It’s important to keep your upper arms stationary and avoid swinging the weights or using momentum to lift the dumbbells. This will help to isolate the biceps muscles and ensure that they are doing the majority of the work.

Alternative Exercises For Alternate Dumbbell Curl

Incline DB Curl

Concentration Curl

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