How to do the Alternating Dumbbell Curl
- Stand tall, holding a dumbbell in each hand, palms facing forward.
- Curl one dumbbell up toward your shoulder, keeping your elbow still.
- Slowly lower the weight to full elbow extension, then repeat on the other side.
Full technique — 7 steps
- Stand tall with a dumbbell in each hand, arms at your sides, and palms facing forward.
- Set your shoulders back and keep your elbows close to your torso.
- Curl one dumbbell toward the same-side shoulder without letting the elbow drift forward.
- Raise until the forearm is nearly vertical and the biceps fully shorten.
- Lower that dumbbell back to full elbow extension without swinging your torso.
- Curl the opposite dumbbell the same way while the first arm stays at your side.
- Continue alternating sides, keeping each rep smooth and matching the range on both arms.
Common mistakes
- Swinging the torso to start reps
- Letting elbows drift forward
- Cutting off the bottom range
- Turning it into a hammer curl
Form cues
- Keep elbows pinned
- Stand tall throughout
- Palms stay up
- Match both sides
