10 Best Alternatives to Dumbbell Alternate Biceps Curl (Arm Blaster)

The Dumbbell Alternate Biceps Curl (With Arm Blaster) is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Alternate Biceps Curl, the Dumbbell Standing Inner Biceps Curl and the Dumbbell Alternate Bicep Curl. A harder version, the Dumbbell Zottman Curl, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Alternate Biceps Curl (With Arm Blaster)

Dumbbell Alternate Biceps Curl (With Arm Blaster)Play demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell Alternate Biceps Curl (With Arm Blaster)
  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.
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Ranked Dumbbell Alternate Biceps Curl (With Arm Blaster) Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Alternate Biceps Curl (With Arm Blaster) 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
    Dumbbell Alternate Biceps CurlPlay demonstration

    1. Dumbbell Alternate 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 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, 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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  2. Dumbbell Zottman CurlPlay demonstration

    Progression

    2. Dumbbell 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 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 Biceps Curl (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  3. Dumbbell Standing Inner Biceps CurlPlay demonstration

    3. Dumbbell Standing Inner Biceps Curl

    99% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  4. Dumbbell Alternate Bicep Curl

    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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  5. Alternate Hammer Curl

    5. Alternate Hammer Curl

    96% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    The same equipment, taken with a neutral grip.

    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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  6. Barbell Alternate Biceps CurlPlay demonstration

    6. Barbell Alternate Biceps Curl

    96% 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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  7. Dumbbell Cross Body Hammer CurlPlay demonstration

    7. Dumbbell Cross Body Hammer Curl

    95% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  8. Dumbbell Biceps CurlPlay demonstration

    8. Dumbbell 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 weights 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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  9. Dumbbell Biceps Curl (With Arm Blaster)Play demonstration

    9. Dumbbell Biceps Curl (With Arm Blaster)

    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 elbows close to your torso and your upper arms stationary.
    3. Exhale and 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. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. 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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
  10. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    10. Barbell Biceps Curl (With Arm Blaster)

    93% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. 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 (With Arm Blaster)
    • Primary muscle: biceps, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Dumbbell Alternate Biceps Curl (With Arm Blaster)

Dumbbell Alternate Biceps Curl (With Arm Blaster) FAQ

What muscles does Dumbbell Alternate Biceps Curl (with Arm Blaster) work?

It primarily targets the biceps brachii (short and long heads) and the brachialis. Keeping the elbow fixed and supinating the forearm increases biceps brachii activation while minimizing brachioradialis dominance.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology