Why it matters
Trains elbow flexion one arm at a time and makes the movement path easy to control.
Alternating Dumbbell Curl
Alternate Dumbbell Biceps Curls
Target muscles
Biceps
The biceps bend the elbow and help turn the palm upward during pulls and curls.
Forearms
Forearm muscles stabilize the wrist and grip so force transfers safely to the weight.
Execution cues
- Keep the elbow still
- Turn the palm upward
- Lower to a comfortable extension
Common mistake
Driving the elbow forward or swinging the body.
Training prescription
- Equipment
- Dumbbells
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.