Alternate Bicep Curl


All Workout Routines: Muscle Building | Strength Training | Weight Loss Arm | Bicep | Tricep | Back | Chest | Leg | More!

Alternate Bicep Curl

Try this Classic Version of the Bicep Curl, one of our Dumbbell Exercises to work the Biceps

Welcome to our Alternate Bicep Curl Exercise Instruction Guide!

On this page you’ll learn how to do this version of the bicep curl using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name: Alternate Bicep Curl
Main Muscle: Biceps
Secondary Muscle(s): Forearms
Exercise Type: Pull, Isolation
Equipment Required: Dumbbell

Exercise Description and Instruction:

This Single Arm Version of the Bicep Curl is a classic. It uses dumbbells to isolate your biceps.

To Perform This Exercise:

  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing up and extend your arms so they are at the sides of your body.
  3. While keeping your elbows locked, lift your left arm to your chest so that your forearm touches your bicep.
  4. Lower your arm and repeat with your right arm.


  1. Keep your elbows in the same position throughout the exercise. They should be drawn in to your torso, shoulder width apart.
  2. Keep your knees slightly bent to help prevent swinging your torso and “cheating.”


Check out these variations and other standing curl exercises:

Now that you’ve seen the Alternate Bicep Curl, check out all of our different bicep exercises.

Final Related Pages:

Or, check out these other pages of interest:

  • All Weight Training Exercises
  • Bicep Workouts and Tricep Workouts
  • Best Bicep Exercises
  • Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises

You’ve seen the Bicep Exercises. Check out the Workout Routines.
Start at our Home Page.

Rate article