Alternating Bicep Curl

Learn how to perform alternating bicep curls perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Alternating Bicep Curl

Primary Muscles: Upper Body,  Biceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand with the feet hip-width apart, shoulder blades pulled back, and spine and head in good posture. Rotate your hands to a supinated position, the palms of the hands should face up toward the sky. This is the starting position.

  2. Curl the dumbbell in the left hand, keeping the left elbow in a fixed position as you pull the weights toward the shoulder. Pause briefly, holding the up-position, and slowly straighten the left arm as you lower the weight to the starting position.

  3. Repeat the bicep curl with the right arm and continue alternating between sides for the specified amount of time or repetitions.

  4. You should feel this working the arms and biceps. 

Alternative Exercises:

Neutral Bicep Curl  Concentration Curl

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