Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateCompoundDumbbell
Dumbbell Standing Alternate Hammer Curl And Press
Biceps · Upper Arms
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Stand up straight with a dumbbell in each hand, palms facing your body.
- 2
Keep your elbows close to your torso and your back straight.
- 3
Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- 4
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5
Inhale and slowly lower the dumbbell back to the starting position.
- 6
Repeat the curl with your left hand.
- 7
After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
- 8
Extend your arm fully and hold for a moment at the top.
- 9
Inhale and slowly lower the dumbbell back to the starting position.
- 10
Repeat the press with your left hand.
- 11
Continue alternating between curls and presses for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearmsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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