Alternating Dumbbell Curl
Quick answer
The Alternating Dumbbell Curl mainly works the biceps, with help from the forearms. Alternating elbow flexion with dumbbells that works each biceps separately. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding a dumbbell in each hand, palms facing forward.
- Curl one dumbbell up by bending your elbow, elbow pinned to your body.
- Squeeze your biceps at the top, then lower slowly.
- Alternate with the other arm on each rep.
Muscles worked
MainSecondary
- Biceps
- Forearms
Common mistakes
- Avoid swinging your shoulders forward.
- Lower all the way down to keep full range of motion.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Alternating Dumbbell Curl work?
Mainly the biceps. It also works the forearms.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Alternating Dumbbell Curl good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
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