ExerciseGIF

Exercises / Alternating dumbbell curl

Alternating dumbbell curl GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • BicepsMusculus biceps brachii
  • BrachialisMusculus brachialis
  • BrachioradialisMusculus brachioradialis
  • ForearmsMusculi antebrachii
Equipment
Dumbbells
Level
beginner
Loop
One repetition, 2.3 seconds

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Part of the curl pack, all 16 curl variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the curl pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/alternating-dumbbell-curl \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a alternating dumbbell curl

  1. Sit or stand and maintain a straight posture with core engaged
  2. Hold dumbbells with arms fully extended at your sides, palms facing forward
  3. Curl one dumbbell up by bending at the elbow, keeping your upper arm stationary against your torso
  4. Squeeze your bicep at the top of the movement, then slowly lower the weight back to starting position
  5. Repeat the same motion with the opposite arm while keeping the rested arm still
  6. Continue alternating arms for the desired number of repetitions

Form tips

  • Keep your core tight and avoid swinging or using momentum to lift the weights
  • Maintain control throughout the entire range of motion, especially during the lowering phase
  • Keep your elbows close to your torso and avoid letting them drift forward or backward
  • Focus on squeezing the bicep at the top of each curl for maximum muscle activation
  • Choose a weight that allows you to maintain proper form throughout all repetitions

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