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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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