Barbell Alternate Biceps Curl

Muscles involved

Biceps

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

MaleFemale

Biceps brachiiBrachialBrachioradialis

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.

Difficulty