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FitCi › Exercise Guide › Dumbbell Alternate Bicep Curl

How to do Dumbbell Alternate Bicep Curl

Primary muscle: Biceps · Secondary: Forearms

BicepsBeginnerDumbbellIsolation
Dumbbell Alternate Bicep Curl start and end positionDumbbell Alternate Bicep Curl start and end position

Step-by-step

  1. Stand with dumbbells at your sides and palms facing your body
  2. As you curl one dumbbell, rotate your wrist outward (supinate) so the palm faces the shoulder
  3. Squeeze for one second at the top
  4. Rotate the wrist back as you lower under control
  5. Repeat with the other arm and keep alternating

Coaching tip

Focusing on one arm lets you handle a heavier dumbbell; keep the resting arm fully extended.

Caution

Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.

More biceps exercises

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