Dumbbell Alternate Bicep Curl
- Primary musclesBiceps
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Alternate Bicep Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand tall with a dumbbell in each hand, arms down at your sides, elbows tucked in and palms facing inward.
Exhale and curl one dumbbell up, rotating your wrist so your palm turns toward your shoulder as it rises.
Squeeze the biceps at the top and hold for about a second, keeping your upper arm still.
Inhale and lower the dumbbell slowly, rotating your wrist back to the neutral position.
Repeat with the other arm, and keep alternating for the planned reps.
Swinging your torso to lift the weights means they are too heavy. Keep your shoulders still and let your forearm do the work.
Curl both arms together, or sit on a bench with or without a backrest, to change the demand.
Try starting with palms facing inward or with palms forward from the start to vary the emphasis.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.