Male

Barbell Alternate Biceps Curl

Muscles involved

To build strong and symmetrical arms, the barbell alternate biceps curl gives you a solid pathway toward constant progression. The key when working with a barbell is to start with a manageable load that allows you to master the rotation and movement path without relying on momentum. As your biceps get stronger, you can gradually increase the weight while keeping your elbows close to your torso and prioritizing proper form above everything else. Moving forward step by step in this manner ensures that every added plate directly stimulates your arms, keeping injuries away while maximizing your muscle growth over time.

How to do it

1. Stand with your torso upright, arms extended, and the barbell in your hands with your palms facing your thighs. 2. Keeping your upper arms still, bend your elbows while rotating your palms forward until the barbell reaches shoulder height. 3. Squeeze your biceps for a second, holding the contraction. 4. Slowly lower the barbell to the starting position and alternate arms until you complete the prescribed number of repetitions.

Equipment required

Barra

Muscles worked

Tips

- Hold your back straight and your body still. Avoid swinging the weights. - Instead of alternating the bar, you can perform all repetitions with one arm and then with the other. Start with the 'weak' arm, this way you will achieve a more proportionate physical appearance and strength.