Alternating Dumbbell Curl

Setup

1. 01Stand tall with a dumbbell in each hand.
2. 02Let the arms hang at the sides, palms facing in.
3. 03Set the feet hip width apart.
4. 04Brace the trunk and pin the elbows to the ribs.

Execution

1. 01Curl one dumbbell up, rotating the palm to face up.
2. 02Squeeze the biceps at the top of the rep.
3. 03Lower under control back to the start.
4. 04Repeat with the other arm, alternating each rep.

Checkpoints

• -The elbow stays fixed beside the ribs throughout.
• -The palm turns fully upward as the weight rises.
• -The torso stays upright with no lean or sway.
• -The non-working arm hangs still at the side.

Common mistakes

• -Swinging the torso to heave the weight up.
• -Letting the elbow drift forward at the top.
• -Dropping the dumbbell instead of controlling the lowering.
• -Rushing the alternation and losing the supination.