Dumbbell Alternate Curl

Stand tall with a dumbbell in each hand and your elbows beside your torso. Brace your core so your body stays still while the other arm rests.

Lift one dumbbell while keeping the other still. Focus on the working arm without letting the opposite shoulder move.

Lower the dumbbell slowly, then flow naturally to the other side. Keep your biceps engaged while controlling each descent.

Think of lifting with one biceps. Alternating curls make side-to-side differences clear, so slow down the weaker side.

Alternating often makes the lowering speed quick and the torso sway. Finish each side accurately before chasing more reps.

Exhale as you lift and inhale as you lower. Do not split your breath hurriedly between sides.

Start with the weaker side and match the stronger side’s speed and height. Keeping the resting dumbbell gently still helps you focus on the working biceps.