Learn how to perform alternating dumbbell biceps curls—one of the most essential exercises for building your arms. This movement targets both the inner and outer heads of the biceps, as well as the forearms.
I recommend doing this exercise after barbell biceps curls. Perform 6 to 12 repetitions per set, and complete 3 sets per workout.
Find more biceps exercises on the main page for weight training and bodybuilding.
Execution
- Stand upright and hold a dumbbell in each hand, with your palms facing your thighs (neutral grip).
- Slightly bend your knees, engage your core, and keep your shoulders down throughout the exercise.
- Do not move your shoulders or elbows while curling the weight.
- Curl one dumbbell upward while rotating your wrist so that your palm faces up as you lift.
- Your elbow stays still and your upper arm remains vertical.
- Exhale during the upward motion.
- Do not lean back or swing the weight.
💡 If the dumbbell ends up in front of your face, you’re doing it wrong. That usually means you used your back or moved your elbow. To avoid this, some people lean slightly forward at the top of the movement—this helps prevent cheating.
- Hold the top position for one second and squeeze your biceps.
- The upper arm should stay vertical.
- Slowly lower the dumbbell back to the starting position.
- Inhale as you lower the weight.
- The downward (negative) phase is even more important than the upward motion—don’t let the weight drop.
- Repeat the movement with the other arm.
- One full repetition equals 1 curl with the left arm + 1 curl with the right arm.
Variations
- As shown in some advanced tutorials, you can eliminate rest time between curls—start curling with the opposite arm as soon as the first arm finishes its repetition.
- Always exhale during the top part of the lift, and keep the elbows still.
- This is a good variation to include at the end of your biceps workout or as part of a super-set.
- You can also perform alternating dumbbell biceps curls while seated on a bench for more stability.
Advice
- Common mistakes: Twisting too much, lifting the elbows off the sides, and dropping the weights.
- Letting the weight fall is one of the worst habits—control the negative phase!
- If you want to hurt your back and look ridiculous, go ahead and swing the weights—otherwise, don’t.
- One repetition = 1 curl with the left arm + 1 curl with the right arm.
- Only your forearms should move—keep everything else still.
- Keep your wrists active—don’t let them go limp.
- No swinging. No bouncing. No cheating.
- The downward motion should be slower than the upward.
- Perform this exercise in front of a mirror to monitor your form.
Suggested Exercises
- Dumbbell Fly
- Butterfly
- Around the Worlds
- Barbell Pullover
- Cable Cross
- One-Arm Push-Up
- Chest Muscle Anatomy
