Standing Alternating Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Alternating Biceps Curl is a foundational dumbbell movement where you curl one arm at a time. Alternating sides allows better focus and contraction on each biceps while maintaining balance and rhythm. It’s a classic exercise for overall biceps growth and symmetry.
How to Perform
Stand upright holding a dumbbell in each hand with arms extended.
Keep elbows close to your torso and palms facing forward.
Curl one dumbbell up toward your shoulder while the other arm stays extended.
Pause, squeeze the biceps, then slowly lower it down.
Alternate arms for the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight to stabilize your body.
Focus on smooth, controlled movement.
Maintain good posture — no leaning or twisting.
Breathe rhythmically with each rep.
Keep constant tension without locking elbows.
How Not to Perform
Don’t swing the dumbbells or use leg drive.
Avoid arching your back.
Don’t move both arms simultaneously — focus on isolation.
Avoid rushing; feel each contraction.
Don’t lift your elbows forward.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
