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All exercises

Barbell alternate biceps curl

Beginner

Barbell alternate biceps curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
  2. 2Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
  3. 3Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale as you slowly begin to lower the barbells back to the starting position.
  6. 6Repeat for the desired number of repetitions, alternating arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell alternate biceps curl (with arm blaster)Dumbbell
  • Dumbbell biceps curlDumbbell
  • Barbell biceps curl (with arm blaster)Barbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Weighted seated bicep curl (on stability ball)Other
  • Dumbbell seated biceps curl (on stability ball)Dumbbell
  • Dumbbell kneeling bicep curl exercise ballDumbbell
  • Barbell drag curlBarbell
Logged today · 90 seconds restBarbell alternate biceps curl

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  • Band concentration curlResistance band