Exercise guide · Beginner · Compound

Dumbbell Alternate Biceps Curl (With Arm Blaster): How to Do It & Muscles Worked

The dumbbell alternate biceps curl (with arm blaster) is an isolation exercise targeting the biceps, using an arm blaster to maintain strict form and minimize shoulder involvement. This exercise is performed by alternately curling dumbbells while keeping the upper arms stationary against the arm blaster.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell alternate biceps curl (with arm blaster)
Front view: muscles worked by the dumbbell alternate biceps curl (with arm blaster). Primary: biceps. Secondary: forearms.
Back view: muscles worked by the dumbbell alternate biceps curl (with arm blaster). Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the dumbbell alternate biceps curl (with arm blaster)

  1. Step 1: Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Step 2: Place the arm blaster on your upper arms, ensuring a secure fit.
  3. Step 3: Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
  4. Step 4: Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Step 5: Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Step 6: Inhale and slowly lower the dumbbell back to the starting position.
  7. Step 7: Repeat the movement with the opposite arm.
  8. Step 8: Continue alternating arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell alternate biceps curl (with arm blaster) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Alternate Biceps Curl (With Arm Blaster) alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.