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The Alternating Biceps Curl is an upper body exercise that primarily targets the biceps, but also works the forearms. This is an isolation exercise which is well suited to beginner lifters.



  • Perform a double drop set on the final set.



  • Stand holding a dumbbell in each hand with your palms facing towards your body.
  • Lift one of the dumbbells in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides. Then lift the other dumbbell and repeat until you have completed all the reps.
  • Avoid using momentum/swinging the weights as this releases tension on the biceps.

Arm Muscle Diagram.

Arm Muscles