Arms / Beginner / Isolation (single joint)

Alternating Dumbbell Biceps Curl

A standing curl alternating arms with a supinated grip that builds the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Stand holding a dumbbell in each hand at your sides.
2. Curl one dumbbell up, turning the palm to face your shoulder as it rises.
3. Squeeze at the top, then lower under control.
4. Repeat with the other arm, alternating.

Tips

• Keep the elbows at your sides and the torso still.

Common mistakes

• ✗ Swinging the body to lift the weight.

  Why it hurts: The lower back jerks on every rep and the biceps tendon gets sudden loads.

  ✓ Instead: Stand tall with the elbows pinned at your sides and use a weight you can curl without swinging.

• ✗ Dropping the weight and snapping the elbow straight.

  Why it hurts: A sudden stretch under load is how distal biceps tendon injuries happen.

  ✓ Instead: Lower slowly and keep a slight bend at the bottom.

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