Alternating Dumbbell Biceps Curl
BicepsIsolationPullDumbbellsBeginner
Unilateral curl variation that allows full supination during the movement and works each arm independently.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Dumbbells at your sides in a neutral grip.
- 2.Bend one elbow, curling the dumbbell up.
- 3.Rotate your wrist on the way up — the pinky points outward at the top.
- 4.Alternate arms.
Common mistakes
- ●Not rotating the wrist — losing the supination
- ●Letting the elbow drift forward
- ●Using momentum
Proper technique
Supination during the movement is the main advantage over the barbell. It allows a more natural range of motion for each arm.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Biceps brachii
Secondary
- Brachialis
- Brachioradialis