Strength
Alternating bicep curls
A fundamental isolation movement designed to build strength and peak definition in the biceps.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs.
Engage your core and keep your elbows tucked close to your torso throughout the entire movement.
Curl one weight toward your shoulder while rotating your palm to face upward as the dumbbell rises.
Squeeze your bicep at the top of the contraction for one second without moving your elbow forward.
Lower the weight back to the starting position in a slow and controlled manner.
Repeat the same motion with the opposite arm to complete one full repetition.
Maintain a slight bend in your knees to prevent lower back strain and avoid using momentum.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the hips or using momentum to lift the weight
- Allowing the elbows to drift away from the ribcage
- Dropping the weights quickly rather than controlling the descent
- Failing to fully rotate the wrist into a supinated position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.