Alternate Bicep Curls

Alternating Bicep Curls

The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. Popular among gym-goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.

Extended Info


  1. Concentrates on one arm at a time
  2. Dumbbells permit natural wrist supination, unlike the barbell version
  3. Allows for momentary recovery in one biceps while the other contracts
  4. Simple way to build biceps size and strength
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Stand with your torso upright and with a dumbbell in each handheld at arm’s length. The elbows should be close to the torso and the palms of your hands should be facing your thighs.



While holding the upper arm stationary, curl the right dumbbell as you rotate the palms of the hands until they are facing forward. At this point continue contracting the biceps until they are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.



Slowly begin to bring the dumbbell back to the starting position. Repeat the exercise with the left hand. Continue alternating in this manner and repeat the exercise according to the training plan.