Alternating bicep curls
The Alternating bicep curls is a beginner dumbbell exercise that works the Arms. Follow the steps below.
Target musclesArms
EquipmentDumbbell
LevelBeginner
How to do the Alternating bicep curls
- Starting position: Start standing up with dumbbells in each hand, your back straight and feet hip-width apart.
- Your arms should be relaxed, pointing down.
- Your knees should be slightly bent, your abs contracted, and your shoulders down.
- Steps: Bend one arm at the elbow, bringing the dumbbell up to your shoulder.
- Your upper arm should remain motionless during this movement.
- Bring the dumbbell back down until your arm is in its original relaxed position.
- Repeat, switching arms.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.