Alternate Biceps Curl Standing Dumbbells
Primary muscles: Biceps
Secondary muscles: Forearms, Shoulders
Bodyweight
No equipment
How to do the Alternate Biceps Curl Standing Dumbbells
- Stand upright with your feet shoulder-width apart, holding the weight in each hand with a supinated (palms up) grip, arms fully extended.
- Keeping your elbows close to your torso, curl the weight upward by contracting your biceps.
- Continue curling until the weight reaches shoulder height and your biceps are fully contracted.
- Slowly lower the weight back to the starting position under control and repeat.
Form tips
- Keep your elbows stationary throughout the movement — only your forearms should move.
- Avoid swinging your torso to generate momentum; use strict form.
- Squeeze your biceps hard at the top of each rep for maximum contraction.
Similar exercises
Log your Alternate Biceps Curl Standing Dumbbells sets and see your progress over time.
Start tracking free