Overview

The Alternating Dumbbell Biceps Curl is a foundational arm exercise that emphasizes unilateral strength and balance. By working one arm at a time, it enhances focus, ensures equal development, and increases time under tension per arm — all of which support muscle growth and coordination. 

Instructions

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand with palms facing forward and elbows tucked next to your torso. 

2. Exhale as you curl one dumbbell toward the shoulder, keeping your upper arm still.

3. Pause and fully contract the biceps at the top of the movement.

4. Inhale and slowly lower the dumbbell under control to the starting position — avoid letting it rest on your body. 

5. Repeat with the other arm, alternating each rep until the set is complete. 

Tips for Proper Form

• Keep your elbows stationary and close to your torso. Moving your elbows forward reduces biceps engagement. 

• Avoid swinging or using momentum. Control the lift throughout the range of motion to maximize muscle activation. 

• Maintain tension—do not let the dumbbell rest on your body. Keeping constant tension ensures better muscle stimulus and prevents slack. 

• Engage your core to stabilize. Alternating arms challenges your balance; bracing your core helps keep your torso still. 

Optional Form Cue

“Curl each dumbbell as if you’re trying to squeeze your bicep toward your armpit—slow, strict, and controlled.”

This helps maintain form, prevent swinging, and ensures each rep truly targets the bicep.