Dumbbell Alternating Biceps Curl

oec:dumbbell-alternating-biceps-curl

A standing isolation exercise that curls one dumbbell at a time to build the elbow flexors with focused unilateral control.

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Also called: Alternating bicep curls, Alternating dumbbell curl, Dumbbell alternate bicep curl

How to do it

Stand tall with feet hip-width apart and knees unlocked.
Hold a dumbbell in each hand at your sides with arms fully extended and palms facing inward.

Curl one dumbbell upward by flexing the elbow while keeping the upper arm pinned near your torso.
Rotate your forearm into a supinated position as the dumbbell rises so your palm faces your shoulder at the top.
Squeeze your bicep firmly at peak contraction without swinging your shoulder forward.
Lower the dumbbell under control back to full extension, rotating your wrist back to neutral.
Repeat the movement with the opposite arm to complete one alternating pair.

Exhale while curling the dumbbell up; inhale as you lower it back to your side.

Swinging the torso or using hip drive to lift the dumbbell.: Brace the core, keep knees soft, and use a lighter weight to isolate the elbow flexors.
Elbows drifting forward during the curl, turning it into front shoulder work.: Keep the upper arms stationary against the ribs throughout the movement.
Cutting the bottom range of motion short.: Allow the working arm to straighten fully before starting the next rep.

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