Alternating Dumbbell Curl

Free Weights / Beginner

3 ratings

Equipment Needed

  • Dumbbells

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 29.56 lb
    average weight
  • 120.00 lb
    best weight
  • 74
    times logged
  • #43
    popularity rank

Average Sitewide Alternating Dumbbell Curl Weight

  • 32.34 lb
    average weight
  • 120.00 lb
    best weight
  • 54
    times logged
  • #38
    popularity rank

Average Male Alternating Dumbbell Curl Weight

  • 14.53 lb
    average weight
  • 30.00 lb
    best weight
  • 11
    times logged
  • #85
    popularity rank

Average Female Alternating Dumbbell Curl Weight

How to do the Alternating Dumbbell Curl:

Muscles Worked

Forearms secondary Biceps primary Muscles diagram

Details

The alternating dumbbell curl is a free weights exercise that primarily targets the biceps ...more

The alternating dumbbell curl is a free weights exercise that primarily targets the biceps.

The only alternating dumbbell curl equipment that you really need is the following: dumbbells. There are however many different alternating dumbbell curl variations that you can try out that may require different types of alternating dumbbell curl equipment or maye even require no equipment at all.

Learning proper alternating dumbbell curl form is easy with the step by step alternating dumbbell curl instructions, alternating dumbbell curl tips, and the instructional alternating dumbbell curl technique video on this page. The alternating dumbbell curl is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the alternating dumbbell curl video, learn how to do the alternating dumbbell curl, and then be sure and browse through the alternating dumbbell curl workouts on our workout plans page!

Tips

  1. Only the forearms should move as you curl the barbell upward.
  2. Perform the exercise in a fluid manner, without any jerky motions.

Variations

  1. Perform the exercise while sitting down on a bench.
  2. Try this exercise while moving both arms at the same time.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

3 Reviews

  • AaronV
    over 5 years ago
    #

    A classic exercise. Bread and butter for biceps.

  • hknitelife
    over 4 years ago
    #

    the video was horrible.. try and isolate the movement smh

  • NAC
    over 3 years ago
    #

    This is my go to for biceps. If I'm trying to keep strict form I'll put the back of my arm against a door frame or something to keep it at 90 degrees.

Equipment Needed

  • Dumbbells

Tips

  1. Only the forearms should move as you curl the barbell upward.
  2. Perform the exercise in a fluid manner, without any jerky motions.

Variations

  1. Perform the exercise while sitting down on a bench.
  2. Try this exercise while moving both arms at the same time.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation