Alternating Bicep Curls

Exercise Information

  • Alternative Names: Dumbbell alternate bicep curl, standing alternate dumbbell bicep curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: None
  • Alternative: Concentration curls, alternate incline dumbbell curl, lying cable curl, incline dumbbell curl

The alternating bicep curl is similar to the basic bicep curl exercise, but it is performed by alternating each hand, curling one weight at a time. It is an ideal exercise to include in your bicep workout routine for correcting any size and strength imbalances in the targeted muscle groups.

Alternating Bicep Curls Exercise Information

  • Alternative Names: Dumbbell alternate bicep curl, standing alternate dumbbell bicep curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: None
  • Alternative: Concentration curls, alternate incline dumbbell curl, lying cable curl, incline dumbbell curl

How to do Alternating Bicep Curls

Stand upright and hold a pair of dumbbells (weighing about 20-45 lbs) with neutral grip at arm’s length by your sides. Hold the upper arm stationary and lift the right dumbbell while rotating the palm so that it is facing forward. Continue squeezing your bicep until it is fully contracted and the weight is at your shoulder level. Pause for 1-2 seconds and then bring the weight back to the initial position. Repeat with the other hand.

Alternating Bicep Curls

Dumbbell Alternate Bicep Curl Tips

  • Do not rest the dumbbells on your body and keep the tension on your biceps throughout the exercise.
  • Avoid swinging your body backward when lifting the weight.

Alternative Exercise

  • Concentration Curls
  • Alternate Incline Dumbbell Curl
  • Incline Dumbbell Curl
  • Lying Cable Curl

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