Alternate Bicep Curl (Dumbbell)

A bicep isolation exercise performed with dumbbells where you alternate curling each arm one at a time.

Instructions

1. Stand upright with a dumbbell in each hand held at arm’s length, elbows close to your torso.
2. Position your palms facing your thighs at the start of the movement.
3. While holding your upper arm stationary, curl the right dumbbell and rotate your palm upward as you lift.
4. Bring the dumbbell to shoulder height and squeeze your biceps at the top.
5. Lower the dumbbell back down while rotating your palm back to face your thighs.
6. Repeat the movement with the left arm, completing one full repetition.
7. Continue alternating sides for the prescribed number of repetitions.

Tips

• Keep only your forearms moving; anchor your upper arms to your sides throughout.
• Rotate your palms as you curl to maximize biceps engagement.
• Move slowly and deliberately, avoiding momentum from other body parts.
• Maintain an upright posture and avoid leaning backward during the curl.