How to Do Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Alternate Biceps Curl

  1. 01Stand with feet hip-width apart holding a dumbbell in each hand at the sides with palms facing inward.
  2. 02Curl one dumbbell toward the shoulder while rotating the palm upward as the forearm rises.
  3. 03Squeeze the biceps at the peak of the movement before lowering the weight back to the start.
  4. 04Repeat the movement on the opposite arm once the first arm is fully extended.
  5. 05Keep the torso stationary and avoid using momentum from the hips to lift the weights.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternate Biceps Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the elbows drift forward or backward, pin them against the side of the ribcage to ensure the biceps perform the work.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternate Biceps Curl questions

What muscles does Dumbbell Alternate Biceps Curl work?

Dumbbell Alternate Biceps Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Alternate Biceps Curl correctly?

Stand with feet hip-width apart holding a dumbbell in each hand at the sides with palms facing inward. Curl one dumbbell toward the shoulder while rotating the palm upward as the forearm rises. Squeeze the biceps at the peak of the movement before lowering the weight back to the start. Repeat the movement on the opposite arm once the first arm is fully extended. Keep the torso stationary and avoid using momentum from the hips to lift the weights.

What is the A90 coach tip for Dumbbell Alternate Biceps Curl?

If the elbows drift forward or backward, pin them against the side of the ribcage to ensure the biceps perform the work.

Is Dumbbell Alternate Biceps Curl suitable for beginners?

Dumbbell Alternate Biceps Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Alternate Biceps Curl?

Dumbbell Alternate Biceps Curl uses dumbbell.

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