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Arms Dumbbell Beginner Unilateral Video

How to do the Dumbbell Alternating Curls

Primary: Biceps · also works Forearms, Shoulders.

The DB Alternating Curl is a strength training exercise primarily targeting the biceps. This exercise helps build bicep mass and strength through isolated curls using dumbbells. By alternating the arms, it ensures balanced muscle development and improves unilateral strength. It is a common beginner to intermediate exercise, effective in enhancing upper arm muscle definition and overall biceps hypertrophy.

Demo video: Dumbbell Alternating Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand up straight with a dumbbell in each hand, arms fully extended and palms facing inward.

  2. 2

    Curl one dumbbell while keeping the other arm extended, rotating your forearm as you lift, until your palm is facing up.

  3. 3

    Pause at the top of the curl, squeeze the biceps, then slowly lower the dumbbell back to the starting position and repeat with the other arm.

Coaching cues

  • Keep your elbows close to your torso to isolate the biceps more effectively.
  • Avoid using your back or shoulders to lift the weight; engage your biceps throughout the movement.
  • Maintain a controlled movement to maximize muscle engagement and prevent injury.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Alternating Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Concentration CurlDumbbell · beginner Dumbbell CurlDumbbell · beginner Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Incline Dumbbell CurlDumbbell · intermediate Zottman CurlDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Alternating Curls work?

Primary: Biceps. Secondary: Biceps, Forearms, Shoulders

How many sets and reps of Dumbbell Alternating Curls should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Alternating Curls?

Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.

Is the Dumbbell Alternating Curls good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.