Alternate Biceps Curl

The alternating dumbbell curl trains one arm at a time while the other holds its dumbbell at the bottom. Working one side at a time means each arm has to produce its own force, so a strength or size difference between sides is trained directly rather than being masked by the stronger arm.

Targets
Biceps Brachii
Also works
Brachialis, Brachioradialis
Equipment
Dumbbell
Level
Intermediate
Start with
3 × 10-12, 60s rest

How to do it

  1. Stand with a dumbbell in each hand, arms hanging straight, palms facing your thighs.
  2. Curl one dumbbell up, rotating your palm to face your shoulder as it rises.
  3. Pause briefly at the top with the biceps fully shortened.
  4. Lower that dumbbell under control all the way to straight.
  5. Repeat on the other side, alternating arms until the set is finished.

Form cues

  • Keep the resting arm still — letting it swing gives the working arm momentum to borrow.
  • Rotate the palm as you lift rather than starting the rep already turned.
  • Keep both elbows against your sides for the whole set.

Common mistakes

  • Rocking the torso side to side in rhythm with the arms, which is the most common way this exercise turns into a whole-body movement.
  • Cutting the lowering phase short to start the next arm sooner.
  • Choosing the weight for your stronger arm, which quietly widens the imbalance the exercise is good at fixing.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your biceps brachii is what needs the work, not because it was next on a list.

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More biceps movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.