Alternating biceps curl

The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.


  1. Concentrates on one arm at a time
  2. Dumbbells permit natural wrist supination, unlike the barbell version
  3. Allows for momentary recovery in one biceps while the other contracts
  4. Simple way to build biceps size and strength
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Alternating biceps curl Images


Alternating biceps curl Instructions

Alternating biceps curl muscle diagram