Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep. Repeat for the other arm. That's one rep. Now repeat for the desired amount of reps to complete the set.

Start off by picking up your dumbbells arms hanging by your side. Curl one arm up rotating your palm towards your shoulder. Lower your arm back down to your side. Continue and repeat with your other arm for one complete rep, then alternate each arm for your required total reps.

How to do alternating dumbbell curls Hold two dumbbells by your sides with a neutral grip. Rotate one of the dumbbells so that your hand is now in a supinated position. Then immediately curl that weight toward your shoulder. Keep lifting until your forearm and bicep make firm contact.

Dumbbell Alternate Biceps Curl Instructions Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your sides and curl one dumbbell up towards your shoulder while keeping your forearm vertical. Pause at the top of the movement and squeeze your bicep.