All Exercises
Alternate Biceps Curl
Builds bicep strength through alternating curls, keeping each arm working independently with control.
Last updated
Main Muscles
- Biceps
Supporting Muscles
- Forearms
Workouts with this exercise
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How to perform
- Sit or stand tall holding an AguaForce weight in each hand at your sides, palms facing forward
- Curl one weight up toward your shoulder, keeping your elbow close to your body
- Lower it back down with control while curling the other side, alternating arms
- Continue alternating for all reps
Tips
- Keep your elbows tucked in and stationary throughout
- Avoid using your shoulders or back to swing the weight up
Alternate Biceps Curl FAQ
What muscles does the alternate biceps curl work?
The alternate biceps curl mainly works your biceps, with your forearms supporting the movement.
How much water should I put in the weight for the alternate biceps curl?
Fill both AguaForce weights to about 3–6 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the alternate biceps curl should I do?
Aim for 3 sets of 10–12 reps per arm, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.