10 Best Dumbbell Alternate Bicep Curl Alternatives for Limited Equipment

The Dumbbell Alternate Bicep Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Alternate Biceps Curl (With Arm Blaster), the Dumbbell Alternate Biceps Curl and the Dumbbell Standing Inner Biceps Curl. Three harder versions, the Dumbbell Zottman Curl, the Dumbbell Standing One Arm Curl (Over Incline Bench) and the Dumbbell Standing Preacher Curl, are listed below as progressions rather than swaps.

Dumbbell Alternate Bicep Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Alternate Bicep Curl

The steps for the Dumbbell Alternate Bicep Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.

The 10 Best Dumbbell Alternate Bicep Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Alternate Bicep Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Alternate Biceps Curl (With Arm Blaster)Play demonstration

    1. Dumbbell Alternate Biceps Curl (With Arm Blaster)

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Place the arm blaster on your upper arms, ensuring a secure fit.
    3. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat the movement with the opposite arm.
    8. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Alternate Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Alternate Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Alternate Bicep Curl
    • Body position: standing, the same as the Dumbbell Alternate Bicep Curl
  2. Dumbbell Zottman CurlPlay demonstration

    Progression

    2. Dumbbell Zottman Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your body.
    2. Keep your elbows close to your torso and rotate your palms to face forward.
    3. Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
    4. At the top of the movement, rotate your wrists so that your palms are facing away from your body.
    5. Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Alternate Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Alternate Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Alternate Bicep Curl
    • Body position: standing, the same as the Dumbbell Alternate Bicep Curl
  5. Alternate Hammer Curl

    5. Alternate Hammer Curl

    95% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
    2. The palms of the hands should be facing your torso. This will be your starting position.
    3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
    4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
    5. Repeat the movement with the left hand. This equals one repetition.
    6. Continue alternating in this manner for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Alternate Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Alternate Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Alternate Bicep Curl
    • Body position: standing, the same as the Dumbbell Alternate Bicep Curl
  6. Barbell Alternate Biceps CurlPlay demonstration

    6. Barbell Alternate Biceps Curl

    95% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
    2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
    3. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale as you slowly begin to lower the barbells back to the starting position.
    6. Repeat for the desired number of repetitions, alternating arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Alternate Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Alternate Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Alternate Bicep Curl
    • Body position: standing, the same as the Dumbbell Alternate Bicep Curl

Dumbbell Alternate Bicep Curl FAQ

What muscles does Dumbbell Alternate Bicep Curl work?

The primary mover is the biceps brachii (long and short heads), with secondary involvement from the brachialis and brachioradialis. Supinating the forearm at the top increases biceps brachii activation; keep your elbow pinned to the side to avoid shoulder contribution.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.