How To Do Alternating Bicep Curls

Muscle Groups worked: Biceps This is a great exercise if..

How To Do Alternating Bicep Curls

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a Intermediate or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Alternating Bicep Curls targets the bicep brachaii and long brachaii of the bicep. The forearms are also worked when doing this great exercise! 

Exercise Instructions:

  1. The standing dumbbell curl is a good way to correct any strength and size imbalances in the biceps as it works each muscle individually. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side.
  2. Your palms should be facing up, and the dumbbells not touching your body.
  3. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles.
  4. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible.
  5. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep.
  6. Repeat for the other arm.
  7. That’s one rep. Now repeat for the desired amount of reps to complete the set.


Alternating Bicep Curls Tips:

Keep the tension on both of your biceps throughout the set. Do not rest the weights on your body or let them hang down.

Keep your body fixed throughout the set. No swinging back as you raise the weight!

Always start with your weakest arm – for most people that will be their left. As a general rule you should always hit your weakest side/body part first.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Alternating Bicep Curls. As you progress and become adept, increase your reps and sets. However, avoid over training your back. Only train your Biceps once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

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