Alternating Dumbbell Curl
The alternating dumbbell curl is a classic upper arm exercise targeting the biceps. By curling one arm at a time, it allows for focused contraction and better mind-muscle connection while also engaging the forearms as secondary stabilizers.
How to do it
- Stand with feet shoulder-width apart holding a dumbbell in each hand, arms fully extended at your sides.
- Keeping your elbow stationary, curl the right dumbbell upward toward your shoulder.
- Pause at the top and squeeze your bicep, then slowly lower the weight.
- Repeat the movement with your left arm.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your elbows tucked near your ribs
- Avoid swinging your torso for momentum
- Control the weight on the way down
- Squeeze your bicep at the top of the lift
- Keep your palms facing forward
Breathing: Exhale as you curl the weight up, and inhale steadily as you lower it back down.
Common mistakes
- Using momentum by rocking your body, which reduces the work your biceps actually do
- Moving the elbows forward, which shifts the tension away from the bicep
- Dropping the weight too quickly, which misses the benefits of the lowering phase
- Rounding your shoulders forward, which can strain your upper back
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your elbow or wrist, stop the movement and choose a lighter weight or a different exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my forearm?
Yes, your forearms act as stabilizers during the curl, so some fatigue there is normal.
What if I can't keep my elbows still?
Try standing with your back against a wall to help keep your elbows in a fixed position.
How heavy should my dumbbells be?
Start with a weight that allows you to complete all reps with perfect form; if your form breaks, the weight is too heavy.