10 Best Dumbbell Alternate Biceps Curl Alternatives for Home or Gym

Ranked Dumbbell Alternate Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Alternate Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for 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.

1. Best match

   Play demonstration

   1. Dumbbell Standing Inner Biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
   3. While holding your upper arms stationary, curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Slowly begin to bring the dumbbells back to the starting position as your breathe in.
   7. Repeat 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 Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
2. 

   Progression

   2. Zottman Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. Make sure the palms of the hands are facing each other. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a second as you squeeze the biceps.
   5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
   6. Slowly begin to bring the dumbbells back down using the pronated grip.
   7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
   8. Repeat 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 Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
3. Play demonstration

   3. Dumbbell Alternate Biceps Curl (With Arm Blaster)

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
4. 

   4. Dumbbell Alternate Bicep Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
5. Play demonstration

   5. Dumbbell Cross Body Hammer Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your body.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   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 Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
6. 

   6. Alternate Hammer Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
7. Play demonstration

   7. Barbell Alternate Biceps Curl

   95% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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 Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
8. Play demonstration

   8. Dumbbell High Curl

   93% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
   3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
9. Play demonstration

   9. Dumbbell Standing Biceps Curl

   93% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
   • Body position: standing, the same as the Dumbbell Alternate Biceps Curl
10. Play demonstration

    10. Dumbbell Waiter Biceps Curl

    93% match

    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Keep your upper arms close to your body and your elbows tucked in.
    3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. 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 Biceps Curl
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl