Biceps Exercises

Standing Alternating Dumbbell Curls

Skill Level Beginner
Type Strength Training
Equipment Dumbbells
Body parts Biceps, Forearms

The standing alternating dumbbell curl is a strength building exercise for the biceps and forearms. Performing the curls in an alternating manner ensures muscular balance on both sides of the body.

Instructions

Stand with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip, with your palms facing your sides. This is your starting position.
Raise one dumbbell toward your shoulder while simultaneously rotating the back of your hand. Pause with your palm facing your shoulder. Reverse the movement to lower the weight to starting position.

Trainer’s Tips

Don't use momentum to raise the dumbbells.
Keep your elbows back to keep the tension on your biceps.
Focus on a full range of motion and straighten your arms at the bottom of the curl.

Advanced variations