Alternating Dumbbell Bicep Curl

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Watch Alternating Dumbbell Bicep Curl

Technique

How to perform Alternating Dumbbell Bicep Curl

1. Stand with a dumbbell in each hand, arms beside your torso and palms facing your thighs.
2. For the right-arm repetition, take the small rightward torso lean described for this variation, then hold that position steady.
3. Keep the right upper arm still while bending the elbow and turning the palm upward as the dumbbell rises.
4. Finish the curl without swinging the torso or lifting the upper arm to chase shoulder contact.
5. Lower under control while returning the palm toward your thigh.
6. Return upright, take the corresponding small lean for the left arm, and repeat on that side.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.