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Upper Arms · Dumbbell
Dumbbell Alternate Biceps Curl (Version 2)
Dumbbell Alternate Biceps Curl (Version 2) 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 · Brachialis, Brachioradialis
How to do Dumbbell Alternate Biceps Curl (Version 2)
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides and palms facing inwards.
- Keep your elbows close to your torso and curl the right dumbbell towards your shoulder by contracting your biceps. Rotate your forearm as you lift the dumbbell so that your palm faces your shoulder at the top of the movement.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm while keeping the right arm extended. Continue alternating arms for the desired number of repetitions.
Form tips
- Keep your elbows stationary and close to your torso to isolate the biceps.
- Avoid using momentum or swinging your body to lift the dumbbells.
- Breathe out as you curl the dumbbell up and breathe in as you lower it.
Dumbbell Alternate Biceps Curl (Version 2) alternatives
More biceps exercises
Dumbbell Alternate Biceps Curl (Version 2) FAQ
What muscles does Dumbbell Alternate Biceps Curl (Version 2) work?
Dumbbell Alternate Biceps Curl (Version 2) mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Alternate Biceps Curl (Version 2)?
You need a dumbbell.
How many sets and reps of Dumbbell Alternate Biceps Curl (Version 2) 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 Dumbbell Alternate Biceps Curl (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Alternate Biceps Curl (Version 2) 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 Dumbbell Alternate Biceps Curl (Version 2)?
Other exercises for the biceps include Barbell Alternate Biceps Curl, Alternate Biceps Curl Resistance Band, Barbell Biceps Curl and Biceps Curl Cable.
For developers
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