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Visual demonstration of the Dumbbell Curls Alternating exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Curls Alternating

4 steps Updated 29/08/2026

Dumbbell Curls Alternating is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inwards (neutral grip).
  2. Keep your elbows close to your torso and curl one dumbbell up towards your shoulder, rotating your wrist so your palm faces upward (supinated grip) at the top of the curl.
  3. Hold the top position for a brief moment, ensuring you squeeze your biceps, then slowly lower the dumbbell back to the starting position, rotating your wrist back to the neutral grip.
  4. Repeat the curl with the other arm, alternating arms for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Curls Alternating

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