The alternating dumbbell biceps curls develop size and strength of the biceps and forearms. The alternating of each arm eliminates any muscular imbalances on each side.
Hold a dumbbell in each hand with an overhand grip and arms fully extended with palms facing your sides. Feet should be shoulder-width apart and dumbbells should be resting at thigh level.
Curl one dumbbell toward the same shoulder, keeping the opposite arm extended. As you curl the weight up, slightly rotate the wrist so your palm is facing you. Pause, and then return to the starting position. Alternate sides on the next repetition.
Keep your elbows stationary throughout the movement. Do not lift or move the elbows.
Make sure to squeeze the biceps at the top of the lift.