Arms · Dumbbell
Dumbbell Alternate Biceps Curl
How to do the dumbbell alternate biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand at your sides, palms facing in. Curl one dumbbell up while rotating your palm to face your shoulder, squeeze the biceps at the top, then lower under control and repeat on the other arm, alternating each rep.
- 1Feel your biceps curl and supinate the dumbbell up
- 2Keep your elbow pinned to your side as a fixed hinge
- 3Squeeze hard at the top, then lower slowly under control
Common mistakes
- Do not swing your torso to throw the weight up
- Avoid letting your elbow drift forward as you curl
- Do not drop the dumbbell down; control the lowering phase
Muscles worked
The dumbbell alternate biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell alternate biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.