Bicep Exercises

Dumbbell Alternate Bicep Curl

This exercise is a single arm version of a biceps curl.

Dumbbell Alternate Bicep Curl - Step 1 Dumbbell Alternate Bicep Curl - Step 2


  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing up.
  3. Extend your arms so they are at the sides of your body.
  4. Keeping your elbows locked lift your left arm to your chest so that your forearm touches your bicep.
  5. Lower your arm and repeat with your right arm.


  • Do not swing your body as you perform this exercise.

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Dumbbell

FreeWorkoutLog - Join Free