Alternating Biceps Curls with Free Weights

Free Weights Biceps

A classic dumbbell exercise for the biceps.


  1. Stand with your feet hip width apart. Have a dumbbell in each hand. Keep your upper arms close to your sides and keep your elbows slightly bent.

  2. As you lift one arm up, turn your hand so that your palm faces up by the end of the movement.

  3. You can do all of your repetitions with one arm, then switch, or you can alternate arms throughout the exercise. Do 10 - 15 repetitions on each arm, then rest. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.