Alternating Standing Dumbbell Curl

Exercise / Biceps

Alternating Standing Dumbbell Curl overview

The Alternating Standing Dumbbell Curl is a dynamic bicep exercise that targets and strengthens the muscles of the upper arm. This variation involves curling one dumbbell at a time, providing a continuous and focused workout. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Alternating Standing Dumbbell Curl in your arm training routine.

The Alternating Standing Dumbbell Curl primarily targets the biceps.

Alternating Standing Dumbbell Curl how to perform

  • Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended at your sides, palms facing forward.
  • Step 2: Inhale and curl one dumbbell toward your shoulder, rotating your palm to face your shoulder at the top of the movement.
  • Step 3: Keep your upper arm stationary and elbow close to your torso throughout the movement.
  • Step 4: Hold the contracted position for a brief moment, feeling the engagement in the biceps.
  • Step 5: Exhale and lower the first dumbbell back to the starting position, fully extending your arm.
  • Step 6: Repeat the movement with the opposite arm.
  • Step 7: Continue alternating the curling motion between the right and left arms.


Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a straight back and engaged core throughout the movement.
  • Keep your upper arms stationary to isolate the biceps.
  • Control the descent and ascent of the dumbbells to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Hammer Curl: Keep your palms facing inward throughout the movement for a variation in bicep activation.
  2. Cross-Body Dumbbell Curl: Curl the dumbbell across your body to target different parts of the biceps.
  3. Seated Alternating Dumbbell Curl: Perform the exercise while seated for a variation in body positioning.
  4. Incline Alternating Dumbbell Curl: Perform the exercise on an incline bench for a variation in muscle engagement.