Dumbbell Alternate Biceps Curl

A unilateral bicep curl that ensures each arm works independently. It is perfect for identifying and fixing strength imbalances while building muscle.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Stand tall holding a dumbbell in each hand. Start with a neutral grip and shoulders retracted.

Instructions

1. Curl one arm while rotating the palm upward.
2. Squeeze the bicep at the peak.
3. Lower with control and switch arms.
4. Keep your elbows pinned to your sides.
5. Maintain an upright torso.

Common Mistakes

1. Swinging the weights.
2. Rounded shoulders.
3. Not fully extending at the bottom.

Alternative Exercises

Zottman Curl

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Wrist Circles

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Standing Biceps Curl

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Seated Reverse Grip Concentration Curl

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