How to do a Dumbbell Curl
The alternating dumbbell curl is a standing biceps exercise where you curl one dumbbell at a time, turning your palm up as the weight rises. Working each arm separately lets you focus on the contraction and helps even out strength differences. It is beginner-friendly and works in nearly any arm or upper-body workout.
- Primary muscles
- Biceps (biceps brachii)
- Also works
- Brachialis, Forearms (brachioradialis)
- Equipment
- Dumbbells
- Level
- Beginner
Step by step
- Stand tall holding a dumbbell in each hand at your sides with your palms facing your thighs.
- Brace your core and keep your elbows close to your ribs.
- Curl one dumbbell upward, rotating your palm to face the ceiling as it passes your hip.
- Bring the weight up toward your shoulder and squeeze your biceps briefly at the top.
- Lower the dumbbell slowly, turning your palm back toward your thigh as your arm straightens.
- Repeat with the other arm and keep alternating until you finish the set.
Coaching cues
- Turn your pinky slightly up at the top to get a stronger biceps squeeze.
- Keep the resting arm fully straight and still while the other one works.
- Count reps per arm so both sides do the same work.
Common mistakes
Rocking the torso
Choose a lighter dumbbell and keep your hips and shoulders square through every rep.
Rushing the lowering
Take two to three seconds to lower each dumbbell to keep tension on the biceps.
Skipping the rotation
Turn your palm up as you curl, since the biceps also rotate the forearm.
Sets and reps
Strength
3–4 sets of 6–8 reps per arm
Muscle growth
3–4 sets of 8–12 reps per arm
Endurance
2–3 sets of 15–20 reps per arm
Alternatives
FAQ
Are alternating curls better than curling both arms at once?
Neither is strictly better. Alternating lets you focus on one arm and often lift a bit more, while curling both together saves time and keeps constant tension.
How many dumbbell curls should I do to grow my biceps?
Around 6 to 12 hard sets per week for the biceps, spread over two or more sessions, works well for most people. Add reps or weight gradually over time.
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