How to do the Barbell Alternate Biceps Curl
Barbell Alternate Biceps Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Barbell Alternate Biceps Curl demonstration · © GymiaFit
Barbell Alternate Biceps Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Alternate Biceps Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
- 2Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- 3Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
- 4Hold the contracted position for a brief pause as you squeeze your biceps.
- 5Inhale as you slowly begin to lower the barbells back to the starting position.
- 6Repeat for the desired number of repetitions, alternating arms.
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Barbell Alternate Biceps Curl — questions
What muscles does the Barbell Alternate Biceps Curl work?
The Barbell Alternate Biceps Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Barbell Alternate Biceps Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Alternate Biceps Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Alternate Biceps Curl?
Barbell Biceps Curl (with Arm Blaster), Barbell Curl, Barbell Drag Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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