Alternating Curls
This biceps exercise mainly works your biceps (short head), with help from your biceps (long head), brachialis and forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Alternating Curls
Standing with feet shoulder-width apart, hold dumbbells with palms facing forward. Curl one dumbbell towards your shoulder while keeping the other arm static. Alternate arms with each repetition.
Common mistakes
Keep elbows pinned to your side to prevent using the shoulder muscles. Avoid swinging the dumbbell; focus on a controlled movement.
Breathing
Exhale as you curl the weight up and inhale as you lower it down.
Muscles worked
Primary Muscles
Biceps (Short Head)
Secondary Muscles
Biceps (Long Head), Brachialis, Forearm
Tertiary Muscles
Shoulders
