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Biceps

Alternating Dumbbell Curl

The Alternating Dumbbell Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 30%, biceps (long head) 29% and brachialis 17%.

Also known as: alternating db curl

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time
Alternating Dumbbell Curl demonstration

How to do it

  1. Stand tall with a dumbbell in each hand, arms straight at your sides, palms facing in.
  2. Curl one dumbbell up, turning the palm to face up as it passes the thigh.
  3. Squeeze at the top with the pinky side slightly higher than the thumb side.
  4. Lower it slowly back to your side, turning the palm back in.
  5. Repeat with the other arm and keep alternating.

Tips

  • Keep the resting arm straight and still while the other one works.
  • Keep the working elbow beside the ribs, not drifting forward.

Common mistakes

  • Twisting the torso to swing each dumbbell up.
  • Dropping the dumbbell fast on the way down.

Muscles worked by the Alternating Dumbbell Curl

  • Biceps (short head) Primary30%
  • Biceps (long head) Primary29%
  • Brachialis Secondary17%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Obliques Minor4%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Alternating Dumbbell Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Alternating Dumbbell Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Alternating Dumbbell Curl good for beginners?

Yes. The Alternating Dumbbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Alternating Dumbbell Curl?

For example the Kettlebell Curl, Single Arm Cable Curl and Single Arm Cable Curl (Cuff). They train mostly the same muscles, some with different equipment.

How do you make the Alternating Dumbbell Curl harder?

Add weight or reps, or move on to the Single Arm Cable Curl (Cuff) and Waiter Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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