Exercises › Arms › Dumbbell curl
Exercise · Biceps

Alternating dumbbell curl

Alternating dumbbell curls let you focus on one arm at a time and turn the wrist as you curl, which is exactly what the biceps do. It is a simple, effective arm builder for any level.

By GymAdapt·Updated October 16, 2026·5 min read ◦ Demo filmed for the GymAdapt app

Short answer

Stand with dumbbells at your sides, palms facing in. Curl one dumbbell up, turning your palm toward you as it rises, squeeze at the top, then lower slowly and repeat with the other arm. 3 sets of 8 to 12 reps per arm.

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The same demo you get in the GymAdapt app for this exercise.

Main musclesBiceps
Also worksForearms
EquipmentDumbbells
LevelBeginner

How to do it

1
Stand tall. Dumbbells at your sides, palms facing your body.
2
Curl one arm. Bend the elbow and lift the dumbbell, keeping the elbow by your side.
3
Turn the palm up. Rotate your wrist so your palm faces you at the top.
4
Squeeze. Pause briefly at the top.
5
Lower and switch. Lower slowly to a straight arm, then curl the other side.

What it should feel like

The biceps working on each rep, with no swinging from the hips or shoulders.

Common mistakes

Variations

Barbell curl

Both arms together with heavier loading.

Preacher curl

Upper arm supported for strict reps.

Hammer curl

Palms facing in the whole time to work the forearms and brachialis.

Sets, reps and programming

GoalSets × repsEffortRest
Muscle3 × 8–150–2 reps in reserve60–90 s
Small muscles (delts, calves)3–4 × 12–200–2 reps in reserve45–75 s
Learning it2 × 12–15, lightSlow, 1 s squeeze60 s

Count both arms as one set; aim for the same number of reps each side. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.

Questions people ask

Alternating or both arms at once?

Alternating lets you focus on each arm and rest briefly between reps; together is quicker. Both build the biceps.

Should I twist my wrist during curls?

Yes. Turning the palm up as you curl works the biceps through their full job.

How heavy should dumbbell curls be?

Heavy enough that 8 to 12 strict reps are hard.

How many sets and reps for dumbbell curls?

3 sets of 8 to 12 reps per arm.

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Related

Barbell curl →Dumbbell preacher curl →Chin-up →All exercises →
About this page. General training information, not medical advice. If an exercise causes sharp or lasting pain, stop and get it checked. GymAdapt is our app.