---
title: "Dumbbell Alternate Biceps Curl (Version 2)"
description: "Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides and palms facing inwards."
locale: en
slug: dumbbell-alternate-biceps-curl-version-2
url: "https://hi.fitness/exercises/dumbbell-alternate-biceps-curl-version-2"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/3fc67eaf-dumbbell-alternate-biceps-curl-version-2.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Alternate Biceps Curl (Version 2)

Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides and palms facing inwards.

## How to do it

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides and palms facing inwards.
2. Keep your elbows close to your torso and curl the right dumbbell towards your shoulder by contracting your biceps. Rotate your forearm as you lift the dumbbell so that your palm faces your shoulder at the top of the movement.
3. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
4. Repeat the movement with your left arm while keeping the right arm extended. Continue alternating arms for the desired number of repetitions.

## Form tips

- Keep your elbows stationary and close to your torso to isolate the biceps.
- Avoid using momentum or swinging your body to lift the dumbbells.
- Breathe out as you curl the dumbbell up and breathe in as you lower it.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable
- [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable