Alternate Biceps Curl
Complete guide to Alternate Biceps Curl. Learn proper form, technique, and execution. Targets Biceps — Brachialis, Brachioradialis. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Alternate Biceps Curl
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Let your arms hang straight at your sides with your palms facing forward.
Retract your shoulder blades, engage your abs, and take a breath.
Curl one dumbbell up toward your shoulder, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
Lower it back down and immediately curl the other side and breathe in.
Alternate arms for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |