Barbell Alternate Biceps Curl

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a neutral spine.
2. Grip the barbell with one hand at the exact center point using an underhand (supinated) grip.
3. Let the bar hang at arm's length, ensuring it is perfectly balanced and horizontal.
4. Engage your core and keep your non-working arm at your side for stability.

How to do it

1. Exhale and curl the bar toward your shoulder, keeping your elbow tucked firmly against your side.
2. Squeeze the bicep at the peak of the contraction while keeping the bar perfectly level.
3. Inhale and lower the bar back to the starting position with a controlled 3-second tempo.
4. Carefully switch the bar to the other hand and repeat the movement to complete the alternating rep.

Form checklist

• Do not let the ends of the barbell dip; keep it parallel to the floor.
• Keep your torso stationary and avoid leaning to the side of the weight.
• Maintain a neutral wrist position to prevent strain.
• Ensure the movement occurs only at the elbow joint.

Pro tips

• Grip the bar as hard as possible to engage the 'irradiation' effect, which increases bicep fiber recruitment.
• Use a mirror to ensure the bar remains perfectly horizontal throughout the arc.

Make it harder

• Add a 3-second isometric hold at the 90-degree elbow angle on every rep.
• Move your grip slightly off-center to create an unbalanced load, further challenging the supinators.

Frequently asked

What muscles does the barbell alternate biceps curl work?

The barbell alternate biceps curl primarily targets the biceps.

What equipment do you need for the barbell alternate biceps curl?

The barbell alternate biceps curl uses barbell.

Is the barbell alternate biceps curl good for beginners?

Yes. The barbell alternate biceps curl is a beginner-friendly movement and a strong foundation to build on.

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• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps