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Exercises / Biceps / Dumbbell Alternate Biceps Curl
BicepsBeginnerDumbbells

Dumbbell Alternate Biceps Curl

Primary Equipment
Dumbbells Dumbbells
Target Muscle
Primary
Biceps Biceps
Instructions
  1. Keep your torso upright
  2. Contract your abdomen and glutes
  3. Keep your elbow aligned with your torso during the movement
  4. Fully flex your elbow
  5. Lower your forearm in a controlled manner
Tips
  • Do not swing your elbow forward during the movement
  • Do not flex your torso laterally
  • Do not let your torso move backward
Target Muscle
Primary
Biceps Biceps

Alternative Exercises to replace the Dumbbell Alternate Biceps Curl

1. Dumbbell Seated Curl

Dumbbell Seated Curl
Biceps / Beginner / Dumbbells

2. Dumbell Curls

Dumbell Curls
Biceps / Beginner / Dumbbells

3. Barbell biceps curl

Barbell biceps curl

The Barbell Biceps Curl is one of the most traditional arm exercises. Performed with a supinated grip and elbows close to the...

Biceps / Beginner / Olympic barbell

4. Cable Biceps Curl (EZ-bar)

Cable Biceps Curl (EZ-bar)

The Low Cable EZ-Bar Curl is a standing biceps isolation movement. The cable keeps constant tension, which is great for hypertrophy and...

Biceps / Beginner / Dual cable pulley machine

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