Alternating Dumbbell Curl is a strength training workout for your biceps. It promotes balanced muscle development with its alternating motion, boosting arm muscle strength and size.
Standing upright, hold a dumbbell in each hand at arm's length, with your palms facing towards your body.
2
Keep your upper arms stationary, exhale, and curl one dumbbell while contracting your biceps. Rotate your hand as you do this, so your palm is facing upwards.
3
Raise the dumbbell until it is at shoulder level, keeping your elbows close to your body.
4
Inhale and slowly begin to lower the dumbbell back into the original position.
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Repeat the movement with the other arm. That is one rep. Continue to alternate arms for the desired number of reps.
Standing upright, hold a dumbbell in each hand at arm's length, with your palms facing towards your body.
Keep your upper arms stationary, exhale, and curl one dumbbell while contracting your biceps. Rotate your hand as you do this, so your palm is facing upwards.
Raise the dumbbell until it is at shoulder level, keeping your elbows close to your body.
Inhale and slowly begin to lower the dumbbell back into the original position.
Repeat the movement with the other arm. That is one rep. Continue to alternate arms for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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