Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Dumbbell Alternate Bicep Curl
- Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Muscles Worked
Alternatives to Dumbbell Alternate Bicep Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Machine Bicep Curl
A beginner isolation strength exercise that works the biceps, using a machine.
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2
Alternate Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Preacher Hammer Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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6
Lying Supine Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Seated Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Seated Dumbbell Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do dumbbell alternate bicep curl work?
Dumbbell Alternate Bicep Curl primarily works the biceps. The forearms assist as secondary muscles.
What equipment do I need for dumbbell alternate bicep curl?
Dumbbell Alternate Bicep Curl uses dumbbells.
Dumbbell Alternate Bicep Curl: is it suitable for beginners?
Yes. Dumbbell Alternate Bicep Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dumbbell alternate bicep curl?
Machine Bicep Curl, Alternate Hammer Curl, Alternate Incline Dumbbell Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell alternate bicep curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell alternate bicep curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Alternate Bicep Curl with AI
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