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Biceps · Barbell · Beginner

How to do Barbell Alternate Biceps Curl

The barbell alternate biceps curl is a strength exercise targeting the biceps, performed by alternately curling a barbell with each arm while standing. It also engages the forearms as secondary muscles.

Barbell Alternate Biceps Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Barbell
Level
Beginner
Category
Biceps

How to do Barbell Alternate Biceps Curl, step by step

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

Muscles worked

Barbell Alternate Biceps Curl works your biceps as the main mover, with help from your forearms.

Track Barbell Alternate Biceps Curl in SPLYT

Barbell Alternate Biceps Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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