An alternating dumbbell curl that strengthens the biceps one arm at a time.
- +Trains each arm independently
- +Helps spot strength imbalances
- –Can encourage body swinging
- –May stress wrists or elbows
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core tight, shoulders back
- Hold dumbbells at your sides, palms facing in, arms straight
- Curl one dumbbell up while rotating palm to face you
- Keep the elbow tucked; avoid swinging or leaning
- Squeeze at the top, wrist straight, then lower slowly
- Alternate arms smoothly, keeping posture steady
- Exhale as you curl up, inhale as you lower
Related exercises
Barbell Bicep Curl
Bicep Preacher Curl Cable
Seated Dumbbell Bicep Curl
EZ-Bar Bicep Curl
Seated Dumbbell Alternate Bicep Curl
Standing Biceps Cable Curl
Dual Cable Biceps Curl
Dumbbell Bicep Curl
Single Arm Cable Biceps Curl
One-Arm Incline Dumbbell Bicep Curl
Biceps Overhead Cable Curl
Smith Machine Bicep Curl
Dumbbell Incline Bicep Curl
Single Arm Cable Preacher Curls
Barbell Drag Bicep Curl