Alternating Dumbbell Curl

oec:alternating-dumbbell-curl

An isolation exercise that builds the elbow flexors by curling dumbbells one arm at a time while rotating the forearm into supination.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Alternating Dumbbell Biceps Curl, Dumbbell Alternating Curl, Standing Alternating Dumbbell Curl, Alternating Biceps Curls With Dumbbell

How to do it

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.

Movement

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

Swinging the torso to generate momentum.: Keep your spine neutral, brace your abdominals, and reduce the weight if necessary.
Drifting the elbows forward to make the top of the lift easier.: Keep your upper arms vertical and fixed in line with your torso throughout the entire repetition.
Failing to fully supinate the forearm.: Begin rotating your wrist outward as soon as the dumbbell passes your hip to fully recruit the biceps.

Safety

Avoid leaning backward or hyperextending your lumbar spine to lift the dumbbells.

Muscles

Biceps brachii prime mover
Brachialis synergist
Brachioradialis synergist
Supinator synergist
Wrist and finger flexors stabilizer
Front deltoid stabilizer
Rectus abdominis stabilizer

Joints

Elbow: Flexion, Extension
Forearm: Supination, Pronation
Shoulder: Isometric stabilization
Wrist: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: alternating
Kinetic chain: open
Level: beginner
Equipment: Dumbbell
Record: Repetitions and Load
Load: external, per implement

variation of Dumbbell Curl
variation of Dumbbell Biceps Curl
substitute for Dumbbell Curl
substitute for Dumbbell Biceps Curl
substitute for Barbell Curl
substitute for EZ-Bar Curl

Sources

wger: Alternating Biceps Curls With Dumbbell, by Franpol (CC-BY-SA-4.0)
wger: Alternating Dumbbell Curl (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

alternating-dumbbell-curl.json