Alternating Dumbbell Curl
Also known as: alternating dumbbell curls, alternating bicep curls, alternate dumbbell curl, alternating db curls, dumbbell alternate bicep curl, alternating standing dumbbell curl
In SetGrip: Dumbbell Curl (Alternating)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Alternating sides
- Category
- Strength
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Alternating arms lets each side rest for half of every set, which usually means you can handle slightly heavier dumbbells than when curling both together. It also makes it obvious when one arm starts cheating with a lean or a swing, since you are only watching one weight at a time.
How to do the Alternating Dumbbell Curl
- Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions, alternating arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Alternating Dumbbell Curl work?
The Alternating Dumbbell Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Alternating Dumbbell Curl good for beginners?
Yes. The Alternating Dumbbell Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Alternating Dumbbell Curl?
If you cannot do the Alternating Dumbbell Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Single Arm Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Dumbbell Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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