Alternating Dumbbell Curl

BicepsDumbbells

Classic standing bicep exercise alternating arms on each rep. Working alternately helps maintain strict technique and manage fatigue in each arm.

How to do it

1Stand tall, holding dumbbells at your sides with a neutral grip.

2Exhale and curl one arm, turning your palm up as you lift.

3Squeeze your bicep hard at the top for one second.

4Inhale as you lower the dumbbell back down under control.

5Repeat the movement on the opposite arm.

Common mistakes

Starting the next rep before the opposite arm is fully lowered, causing body sway.

Twisting your torso toward the working side, taking load off the bicep.

Dropping the weight quickly at the bottom without controlling the eccentric phase.

Breathing

Exhale on every lift and inhale as you lower the weight back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.