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Alternating Dumbbell Curl

Independent arm work with a supinating rotation for peak contraction.

BeginnerDumbbells3 × 10–12/side
Alternating Dumbbell Curl demonstration thumbnail — How To Perform Alternating Dumbbell Curl | Bicep Exercise Tutorial
BicepsDumbbells

Alternating Dumbbell Curl

Demo · Buff Dudes Workouts

Verified Alternating Dumbbell Curl demonstration by Buff Dudes Workouts. Click to play.

How to do the Alternating Dumbbell Curl

  1. 1Start palms in, rotate up
  2. 2Slow eccentric
  3. 3Full extension

Benefits of the Alternating Dumbbell Curl

  • Builds strength and size in the biceps through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services