Dumbbell Alternate Biceps Curl

Expert Advice

Keep your elbows stationary and avoid swinging the weights to ensure proper biceps isolation.

Stand upright with a dumbbell in each hand at arm's length, palms facing forward.
Curl one dumbbell towards your shoulder, rotating your wrist to a supinated position (palm up) as you lift.
Lower the dumbbell back to the starting position and repeat with the opposite arm.
Alternate arms for the desired number of repetitions.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Exercise Type

Strength