Biceps · Elbow flexion
Alternating Dumbbell Curl
Biceps and forearms
Primary areaBiceps
PatternElbow flexion
DifficultyBeginner
TrackingRepetitions
SETUP
Equipment and muscle focus
- Equipment
- Dumbbell
- Primary
- Biceps
- Laterality
- Alternating sides
- Load tracking
- External load
- Editorial status
- Reviewed base movement
MOVEMENT GUIDE
How to perform it
Coaching cues
- Stand tall or sit supported.
- Keep the upper arm quiet.
- Lower each dumbbell fully without swinging.
LIBRARY CONNECTIONS
Where this exercise appears
15 sessions · 10 programs · 0 circuits
Anime Chapter: Rival35–50 min · All levelsGym Complete: Upper Emphasis40–60 min · All levelsGym Upper Builder45–55 min · Returning or intermediateHome Band Total Body30–40 min · New or returningHome Strength: 4 Weeks4 weeks · 3 days per weekGym Strength: 4 Weeks4 weeks · 3 days per weekMen’s Home: Bodyweight Day25–45 min · New to intermediateMen’s Muscle: Carry Finish40–55 min · Returning or intermediateView all connectionsSearch and filter all 25 related items