ex_BKJF7U

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Upper Arms · Dumbbell

Dumbbell Curl Alternating

intermediatestrengthOne side at a timeMale & female model

Dumbbell Curl Alternating 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 Dumbbell Curl Alternating

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inwards (neutral grip).
Keep your elbows close to your torso and curl one dumbbell up towards your shoulder, rotating your wrist so your palm faces upward (supinated grip) at the top of the curl.
Hold the top position for a brief moment, ensuring you squeeze your biceps, then slowly lower the dumbbell back to the starting position, rotating your wrist back to the neutral grip.
Repeat the curl with the other arm, alternating arms for the desired number of repetitions.

Form tips

Perform the movements in a controlled manner, avoiding any jerking or swinging.
Ensure your elbows stay close to your body and do not flare out during the curl.
Keep your wrists straight and avoid excessive bending.

Dumbbell Curl Alternating alternatives

Barbell Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Kettlebell Curl

Biceps · intermediate

Alternating Biceps Hammer Curl Resistance Band

Biceps · beginner

More biceps exercises

Alternating Biceps Curl Seated Dumbbells

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Biceps Curl Resistance Band

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Cable Overhead Curl

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Barbell Preacher Curl

Biceps · intermediate

Cable Reverse Curl

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Kettlebell Preacher Curl

Biceps · intermediate

Kettlebell Goblet Curl

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Spider Curl Ez Bar

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Dumbbell Curl Alternating FAQ

What muscles does Dumbbell Curl Alternating work?

Dumbbell Curl Alternating mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Dumbbell Curl Alternating?

You need a dumbbell.

How many sets and reps of Dumbbell Curl Alternating 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 Curl Alternating 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 Curl Alternating 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 Curl Alternating?

Other exercises for the biceps include Barbell Curl, Ez Barbell Curl, Kettlebell Curl and Alternating Biceps Hammer Curl Resistance Band.

For developers

Use Dumbbell Curl Alternating in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BKJF7U" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
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  "model": "male",
  "counterpartId": "ex_KRQVGV",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_BKJF7U/mp4-720.mp4?…",
    "poster": "https://…/ex_BKJF7U/poster.jpg?…"
  }
}