Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Alternating Standing Dumbbell Curl Instructions

The standing dumbbell curl is a good way to correct any strength and size imbalances in the biceps as it works each muscle individually.

  1. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side.
  2. Your palms should be facing up, and the dumbbells should not touch your body.
  3. Before starting the set, take up the slack by lifting the weight slightly so the tension is on your bicep muscles.
  4. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible.
  5. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep.
  6. Repeat for the other arm.
  7. That's one rep. Now repeat for the desired amount of reps to complete the set.

Alternating Standing Dumbbell Curl Tips

  • Keep the tension on both of your biceps throughout the set. Do not rest the weights on your body or let them hang down.
  • Keep your body fixed throughout the set.
Posted on: Fri, 04/22/2022 - 19:46

Hi could i use preacher curl machine instead of this ?

M&S Team Badge
Posted on: Sun, 04/24/2022 - 20:09

Hi, Alex. You could. You will isolate the bicep more with the machine, but dumbbells force you to control the weight. Use both if you can!

Posted on: Wed, 06/01/2016 - 22:51

Why not both at once instead of alternate? Aren't you still working each muscle individually with separate dumbbells?

M&S Team Badge
Posted on: Thu, 06/02/2016 - 10:38

Alternating just simply allows you to focus on each muscle in isolation a little more.