Dumbbell Alternate Biceps Curl
The dumbbell alternate biceps curl develops the biceps through a controlled range of motion and helps reduce strength imbalances between sides.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand tall with your feet hip-width apart and brace your core.
- 02
Hold the dumbbells at your sides with an overhand grip, pull your shoulder blades back and down, and keep your wrists in a neutral position.
- 03
Bend one elbow and curl the dumbbell toward your shoulder without swinging your torso, keeping your elbow fixed at your side.
- 04
Pause at the top and squeeze your biceps briefly.
- 05
Lower the dumbbell under control back to full extension and repeat with the other arm, alternating sides.
How to get started at the gym
§ 03 · SisuLiftDumbbell Alternate Biceps Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your upper arms stationary and avoid arching your back or using momentum. Use a weight that allows you to control the lowering phase while keeping your wrist in a neutral position.
The dumbbell alternate biceps curl develops the biceps through a controlled range of motion and helps reduce strength imbalances between sides.
More exercises: Biceps
§ 05 · Same muscles
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