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Male
Barbell Alternate Biceps Curl
Muscles involved
The barbell alternate biceps curl lifts one side at a time. It improves control and lets you focus on each biceps.
How to do it
- Stand with your torso upright, arms extended, and the barbell in your hands with your palms facing your thighs.
- Keeping your upper arms still, bend your elbows while rotating your palms forward until the barbell reaches shoulder height.
- Squeeze your biceps for a second, holding the contraction.
- Slowly lower the barbell to the starting position and alternate arms until you complete the prescribed number of repetitions.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Barbell Alternate Biceps Curl: which muscles does it work?
Barbell Alternate Biceps Curl mainly works: Biceps. It also involves: Biceps brachii, Brachial, Brachioradialis.
Similar exercises
Variations and complementary movements
