About this exercise
The alternating dumbbell curl builds biceps strength and size by working one arm at a time, letting you focus on each side and lift with full control.
Dumbbell curl
Step by step instructions, muscle activation and variants for the Dumbbell curl.
EasyBiceps
How to Perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides and palms facing forward
- Keep your elbows close to your torso and your back straight
- Curl one dumbbell upward toward your shoulder while squeezing your biceps
- Slowly lower the dumbbell back to the starting position
- Repeat with the other arm, alternating sides each rep
- Continue alternating while maintaining control and proper form
Muscle Activation
Primary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell curl
The Dumbbell curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.