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Upper Arms · Dumbbell
Alternate Biceps Curl Standing Dumbbells
Alternate Biceps Curl Standing Dumbbells is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Alternate Biceps Curl Standing Dumbbells
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should face forward (supinated grip).
- Engage your core and keep your elbows close to your torso. Slowly curl the right dumbbell up towards your shoulder, maintaining the forward-facing position of your palms.
- Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
- Repeat the same motion with your left arm, alternating between right and left arms for the desired number of repetitions.
Form tips
- Ensure your elbows stay close to your torso and avoid swinging your arms to lift the weights.
- Move your arms slowly and with control to maximize muscle engagement and prevent injury.
- Focus on fully extending your arms at the bottom of each curl to engage the full range of motion.
Alternate Biceps Curl Standing Dumbbells alternatives
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Alternate Biceps Curl Standing Dumbbells FAQ
What muscles does Alternate Biceps Curl Standing Dumbbells work?
Alternate Biceps Curl Standing Dumbbells mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Alternate Biceps Curl Standing Dumbbells?
You need a dumbbell.
How many sets and reps of Alternate Biceps Curl Standing Dumbbells should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Biceps Curl Standing Dumbbells good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Alternate Biceps Curl Standing Dumbbells burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Alternate Biceps Curl Standing Dumbbells?
Other exercises for the biceps include Alternate Biceps Curl Resistance Band, Barbell Alternate Biceps Curl, Barbell Biceps Curl and Cable Biceps Curl (Ez-Bar).
For developers
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