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Dumbbell Alternate Biceps Curl (Version 2)
4 steps Updated 29/08/2026
Dumbbell Alternate Biceps Curl (Version 2) is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
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How to perform it
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides and palms facing inwards.
- Keep your elbows close to your torso and curl the right dumbbell towards your shoulder by contracting your biceps. Rotate your forearm as you lift the dumbbell so that your palm faces your shoulder at the top of the movement.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm while keeping the right arm extended. Continue alternating arms for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Alternate Biceps Curl (Version 2)
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