{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Alternating Dumbbell Biceps Curl",
      "kind": "common"
    },
    {
      "text": "Dumbbell Alternating Curl",
      "kind": "common"
    },
    {
      "text": "Standing Alternating Dumbbell Curl",
      "kind": "common"
    },
    {
      "text": "Alternating Biceps Curls With Dumbbell",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "supinator",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "supination",
          "pronation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1192,2659"
  },
  "id": "oec:alternating-dumbbell-curl",
  "instructions": {
    "setup": [
      "Stand upright with your feet hip-width apart and your core braced.",
      "Hold a dumbbell in each hand at your sides with your arms extended and palms facing inward toward your thighs."
    ],
    "steps": [
      "Keep your upper arm stationary by your side and curl one dumbbell upward by bending the elbow.",
      "As the dumbbell clears your thigh, supinate your forearm so that your palm faces upward at the top of the contraction.",
      "Squeeze your biceps at peak flexion without allowing your elbow to swing forward.",
      "Lower the dumbbell under control, pronating your forearm back to the neutral starting position.",
      "Repeat the movement with the opposite arm to complete one alternating cycle."
    ],
    "breathing": "Exhale as you curl the weight upward and inhale as you lower it under control.",
    "cues": [
      "Elbows pinned to your sides.",
      "Turn your pinky up at the top.",
      "Resist the weight on the way down."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to generate momentum.",
        "correction": "Keep your spine neutral, brace your abdominals, and reduce the weight if necessary."
      },
      {
        "fault": "Drifting the elbows forward to make the top of the lift easier.",
        "correction": "Keep your upper arms vertical and fixed in line with your torso throughout the entire repetition."
      },
      {
        "fault": "Failing to fully supinate the forearm.",
        "correction": "Begin rotating your wrist outward as soon as the dumbbell passes your hip to fully recruit the biceps."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid leaning backward or hyperextending your lumbar spine to lift the dumbbells."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Alternating Dumbbell Curl",
  "previous_ids": [
    "oec:alternating-biceps-curls-with-dumbbell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Alternating Biceps Curls With Dumbbell",
        "url": "https://wger.de/en/exercise/1192/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Franpol"
      },
      {
        "title": "wger: Alternating Dumbbell Curl",
        "url": "https://wger.de/en/exercise/2659/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-curl"
    },
    {
      "type": "variation-of",
      "target": "oec:dumbbell-biceps-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-biceps-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "rotating"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that builds the elbow flexors by curling dumbbells one arm at a time while rotating the forearm into supination."
}