Dumbbell Alternate Bicep Curl

Biceps

Dumbbell Alternate Bicep Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A curl that takes turns between arms, so one side lifts while the other rests at full extension.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Grab a pair of dumbbells and stand upright with your feet about hip width apart.
2Let both arms hang beside you with the palms turned forward.
3Tighten your midsection and relax your shoulders.

How to perform

1Bend one elbow and bring that dumbbell up toward the front of your shoulder.
2Hold the contraction for a beat, with the upper arm staying close to your side.
3Straighten the arm slowly as the other arm begins its curl.
4Keep trading sides until you finish your repetitions.