Alternating Dumbbell Curl

How to perform the Alternating Dumbbell Curl

1. Stand with a dumbbell in each hand, arms hanging at the sides with a neutral grip and elbows tucked in.
2. Curl one dumbbell at a time while the other stays fully extended, which lets you put full focus on the working arm.
3. As the working dumbbell rises, supinate the palm to face up so the biceps reaches full shortening at the top.
4. Keep the upper arm of the working side fixed and avoid rocking the torso to swing the weight up.
5. Lower the working dumbbell under control back to the hang, then begin the curl on the opposite arm.
6. Alternating this way builds in natural rest per side, so pick a weight you can control without swinging.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Rocking the torso side to side to swing each dumbbell up with momentum.
• •Letting the resting arm and torso drift, which breaks the isolation on the working arm.
• •Beginning the supination too late so the biceps peak is never reached.
• •Cutting the bottom short and never fully extending the working elbow.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.