Dumbbell alternate biceps curl

Muscles worked: Upper arms
Upper arms
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, dumbbells in each hand, palms facing you. Keep elbows close to your torso. Curl one dumbbell, rotating your wrist upwards as you lift to shoulder level. Squeeze your bicep at the top. Slowly lower back to the starting position, rotating your wrist back to neutral. Alternate arms.

Muscles Worked

Biceps

Tips

Control the movement, avoid swinging. Squeeze your bicep at the top. Engage your core and maintain a straight back. Use a full range of motion. Start with lighter weights. Exhale on the curl, inhale on the lower.

Similar exercises

Barbell biceps curl Upper arms · 🔧 Barbell 2/10 Kettlebell biceps curl Upper arms · 🔧 Kettlebell 2/10 Machine biceps curl Upper arms · 🔧 Machine 1/10 Dumbbell arm blaster biceps curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell bicep curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell seated incline biceps curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell alternate supinated curl Upper arms · 🔧 Dumbbell 2/10 Cable biceps curl Upper arms · 🔧 cable machine 1/10
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