Dumbbell Alternate Bicep Curl

What it is

This is an isolation movement using a dumbbell to strengthen your upper arms. You will alternately curl each arm, focusing on a strong, controlled contraction. It primarily targets your biceps brachii, with secondary engagement of your forearms.

Technique tips

• Focus on keeping your upper arm still throughout the movement.
• Rotate your palms forward as you curl and back toward your thighs to lower.
• Exhale as you lift the dumbbell and inhale as you slowly lower it.
• Squeeze your biceps forcefully at the top of each curl.
• Control the eccentric phase for optimal muscle engagement.
• Avoid swinging; use only bicep strength to lift the weight.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.