How to Do Dumbbell Alternate Biceps Curl (Version 2)

Dumbbell Alternate Biceps Curl (Version 2) 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 (Version 2)

  1. 01Stand with feet hip-width apart, holding a dumbbell in each hand with the palms facing the thighs.
  2. 02Curl one dumbbell toward the shoulder, rotating the palm upward as the weight rises.
  3. 03Squeeze the biceps at the top of the movement while keeping the elbow pinned to the ribcage.
  4. 04Lower the dumbbell slowly to the side while simultaneously beginning the curl on the opposite arm.
  5. 05Maintain a tall posture and avoid swinging the torso to create momentum.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternate Biceps Curl (Version 2)

Primary Stabiliser Inactive

Tap to explore manually

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

Prevent the elbows from drifting behind the torso to ensure the biceps remain under constant tension at the bottom of the rep.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternate Biceps Curl (Version 2) questions

What muscles does Dumbbell Alternate Biceps Curl (Version 2) work?

Dumbbell Alternate Biceps Curl (Version 2) 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 (Version 2) correctly?

Stand with feet hip-width apart, holding a dumbbell in each hand with the palms facing the thighs. Curl one dumbbell toward the shoulder, rotating the palm upward as the weight rises. Squeeze the biceps at the top of the movement while keeping the elbow pinned to the ribcage. Lower the dumbbell slowly to the side while simultaneously beginning the curl on the opposite arm. Maintain a tall posture and avoid swinging the torso to create momentum.

What is the A90 coach tip for Dumbbell Alternate Biceps Curl (Version 2)?

Prevent the elbows from drifting behind the torso to ensure the biceps remain under constant tension at the bottom of the rep.

Is Dumbbell Alternate Biceps Curl (Version 2) suitable for beginners?

Dumbbell Alternate Biceps Curl (Version 2) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Alternate Biceps Curl (Version 2)?

Dumbbell Alternate Biceps Curl (Version 2) uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell alternate biceps curl (version 2) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime