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Standing Alternate Rotating Bicep Curls

Learn how to properly perform the Standing Alternate Rotating Bicep Curls with this complete demonstration video.

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What is the Standing Alternate Rotating Bicep Curls?

The standing alternate rotating bicep curls is a strength training exercise that primarily targets the biceps. This exercise allows for a full bicep workout through the rotation of the forearm, optimizing muscle stretch and contraction. It is ideal for both beginners and advanced athletes and can be incorporated into any upper body routine.

How to properly perform the Standing Alternate Rotating Bicep Curls

  1. Hold a pair of dumbbells with a neutral grip (palms facing towards you).
  2. Stand with your feet shoulder-width apart.
  3. Begin with your arms by your sides and the dumbbells close to your thighs.
  4. Bend one arm, keeping the elbow close to the body, and rotate the palm of the hand outward during the ascent.
  5. Continue to flex the arm until the dumbbell reaches the shoulder.
  6. Pause, then slowly lower the dumbbell while rotating it back to the starting position.
  7. Repeat the movement with the other arm, alternating sides with each repetition.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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