Alternating Dumbbell Curl

Alternating Dumbbell Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Alternating Dumbbell Curl is an isolation exercise that primarily targets the biceps brachii, especially the long head. It also engages supporting muscles like the brachialis and brachioradialis to a lesser extent. This is a beginner-level exercise that can be performed either seated or standing, making it versatile and accessible for most gym-goers.

The alternating motion allows each arm to move independently, which can help address muscular imbalances between the left and right arms. It also gives a slight rest to one arm while the other is working, which may help with endurance and total rep volume.

This curl variation is a popular choice for adding definition and size to the arms. It’s also easy to integrate into full upper-body workouts or biceps-focused training days due to its simplicity and minimal equipment needs.

Instructions

  1. Stand upright holding a dumbbell in each hand with your arms fully extended and palms facing forward.
  2. Keep your elbows close to your torso and avoid swinging your body.
  3. Curl the right dumbbell up toward your shoulder by contracting your biceps, rotating your forearm slightly as you lift so your palm faces up at the top.
  4. Pause for a brief moment at the top, squeezing your bicep.
  5. Slowly lower the dumbbell back to the starting position with control.
  6. Repeat the same motion with your left arm while keeping the right arm relaxed.
  7. Continue alternating arms for the desired number of repetitions.

Common Mistakes

Using momentum

Leaning back or swinging the body to lift the weight reduces bicep activation and increases injury risk.

Lifting too heavy

Choosing weights that are too heavy often leads to poor form and less control over the movement.

Incomplete range of motion

Not fully extending or curling the arm limits bicep engagement and reduces overall effectiveness.

Elbows moving forward

Letting the elbows drift forward takes tension off the biceps and turns the movement into more of a shoulder exercise.

Injuries

Alternating Dumbbell Curl is a low to medium risk exercise when performed with proper form and appropriate weight.

Injury risks are generally related to using momentum or lifting weights that are too heavy. This can strain the elbow or shoulder joints and put unnecessary pressure on the lower back if form breaks down. Always control the movement, especially during the lowering phase.

To prevent injuries, avoid swinging the dumbbells and keep your torso stable. Warm up your arms and shoulders before starting and don’t lock out your elbows at the bottom of each rep. If you experience sharp pain or discomfort, reduce the weight or switch to a lighter variation.

Frequently Asked Questions

Q: Can I do this exercise seated instead of standing?

Yes, performing it seated can help eliminate body sway and improve focus on bicep contraction.

Q: How many reps and sets should I do?

3–4 sets of 10–15 reps per arm is a common range for muscle growth and endurance.

Q: What’s the difference between alternating and simultaneous curls?

Alternating curls allow more rest between reps for each arm and help isolate effort, while simultaneous curls engage the core more and save time.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.