Dumbbell Alternate Biceps Curl

Setup

1. 01Stand tall with a dumbbell in each hand at the sides.
2. 02Set the feet hip width and brace the core lightly.
3. 03Start with palms facing the thighs or already supinated.
4. 04Pin both elbows close to the ribs.

Execution

1. 01Curl one dumbbell up, supinating the palm as it rises.
2. 02Squeeze the biceps at the top, then lower under control.
3. 03As the first dumbbell returns, begin curling the other arm.
4. 04Alternate arms in a smooth rhythm for the full set.

Checkpoints

• -Elbows stay at the ribs; upper arms do not swing forward.
• -The torso stays still while arms alternate.
• -Each arm reaches full extension at the bottom before the next rep.

Common mistakes

• -Rocking side to side to heave each dumbbell up.
• -Letting the resting arm hang with a bent elbow.
• -Rushing the alternation and losing the eccentric.
• -Leaning back as fatigue builds.