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.
Concentrates on one arm at a time
Dumbbells permit natural wrist supination, unlike the barbell version
Allows for momentary recovery in one biceps while the other contracts