The alternating curl-hold is a brutal biceps finisher that forces constant tension by keeping one arm locked at 90° while the other curls. The result: a dense pump, greater time-under-tension and sleeve-splitting peaks.
How to Do an Alternating Biceps Curl-Hold
- Set-up: Stand tall, feet hip-width, core braced. Hold a dumbbell in each hand, palms facing in (neutral).
- Hold: Curl the left arm up to 90° (forearm parallel to floor). Keep that arm frozen—elbow tight to ribs.
- Work side: Supinate the right palm as you curl all the way to the shoulder. Squeeze hard at the top.
- Lower: Control the descent to full extension—no swinging.
- Switch: Lock the right arm at 90°, then curl with the left. Alternate every rep until both arms hit 8-12 reps.
- Pro tips: Exhale on the lift, inhale on the way down; keep wrists straight and shoulders relaxed to isolate biceps.
What Muscles Do Work?
- Biceps Brachii – peak tension & endurance
- Brachialis & Forearms – stabilizing grip
- Core – postural support during unilateral load
Add this drill as the final set on arm day for a next-level pump, better mind-muscle connection and noticeable biceps hardness.
