TETSUBarbell Alternate Biceps Curl
The Barbell Alternate Biceps Curl is a barbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
barbell
How to do the Barbell Alternate Biceps Curl
- Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
- Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the barbells back to the starting position.
- Repeat for the desired number of repetitions, alternating arms.
Common questions
What muscles does the Barbell Alternate Biceps Curl work?
The Barbell Alternate Biceps Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Barbell Alternate Biceps Curl?
You need a barbell to perform the Barbell Alternate Biceps Curl.
How many sets and reps of the Barbell Alternate Biceps Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Alternate Biceps Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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