Alternating Dumbbell Curl
Alternating dumbbell curls allow unilateral biceps work with active supination.
Updated
Alternating Dumbbell Curl
Alternating dumbbell curls allow unilateral biceps work with active supination.
Muscles Involved
- Biceps brachii : targeted with active supination
- Brachialis : assists flexion
- Brachioradialis : stabilizes
Step-by-Step Instructions
Step 1 — Position
Dumbbells in neutral grip at sides.
Step 2 — Ascent with rotation
Flex while rotating the wrist (supination) during the ascent.
Step 3 — Alternation
Alternate left/right with control.
Sets and Reps
3 sets of 10-12 reps per arm.
Common Mistakes
- No supination : rotation is the key point
- Elbows moving : keep them fixed
- Body momentum : strict
Safety Tips
Active supination recruits the biceps more than the classic curl. Controlled movement mandatory.
Variations
- Simultaneous : both arms at the same time
- Cross-body curl : curl across torso toward opposite shoulder
Who Is This Exercise For?
All levels. Versatile and complete biceps exercise.