Alternating Dumbbell Wide-Grip Curl
Target the inner head of your biceps with the Alternating Dumbbell Wide-Grip Curl. This specialized movement uses a unique angle to maximize peak contraction and build impressive upper arm width.
The Alternating Dumbbell Wide-Grip Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Alternating Dumbbell Wide-Grip Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Alternating Dumbbell Wide-Grip Curl
Setup
Stand with feet shoulder-width apart.
Hold a dumbbell in each hand, palms facing forward.
Position your arms slightly out to the sides, away from your torso, to initiate the 'wide' grip posture.
Execution
Curl: Keeping your upper arm stationary, exhale and curl one dumbbell up toward your shoulder while rotating your wrist slightly to maintain a palm-up position.
Focus: Maintain the wide angle constant throughout the movement. Focus on squeezing your biceps at the top of the contraction for one second.
Lowering: Inhale and lower the dumbbell slowly back to the starting position with control, maintaining tension.
Switch: Once the first rep is complete, perform the movement with the opposite arm. Continue alternating sides for instructed repetition count.
Key Tips
Avoid using momentum by swinging your torso.
Keep elbows tucked but away from the sides to facilitate the wide angle.
Control the weight; do not let it drop quickly on the lowering phase.
Alternating Dumbbell Wide-Grip Curl FAQs
What muscles does the Alternating Dumbbell Wide-Grip Curl work?
The Alternating Dumbbell Wide-Grip Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Alternating Dumbbell Wide-Grip Curl?
Dumbbells.
What workout day should the Alternating Dumbbell Wide-Grip Curl go on?
It belongs on pull day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.