Barbell Alternate Biceps Curl

Barbell Alternate Biceps Curl

The Barbell Alternate Biceps Curl is a highly effective exercise that primarily targets the biceps muscles. This exercise requires the use of a barbell, making it a versatile choice for those looking to build strength and definition in their upper arms. By performing alternating curls, you engage each bicep individually, allowing for balanced development and muscle symmetry. The Barbell Alternate Biceps Curl also engages other muscles in the arms and shoulders, such as the brachialis and brachioradialis. Additionally, it activates the stabilizer muscles in the forearms and core, enhancing overall functional strength and stability. Incorporating the Barbell Alternate Biceps Curl into your workout routine can promote muscle growth, increase arm strength, and improve your overall performance in other activities that require upper body strength, such as lifting, pulling, or pushing movements. To ensure the most effective and safe execution of this exercise, it is crucial to maintain proper form and technique. As with any exercise, start with lighter weights and gradually increase the load as your strength improves. Avoid using momentum and focus on squeezing the biceps muscles throughout the movement for optimal muscle activation. Remember to warm up before performing the Barbell Alternate Biceps Curl to reduce the risk of injury and allow for better flexibility and range of motion. Incorporate this exercise into your upper body training routine to achieve well-rounded, strong, and defined biceps.


  • Start by standing with your feet hip-width apart, knees slightly bent, and hold a barbell in both hands, palms facing forward.
  • Keep your upper body upright and engage your core.
  • Begin by curling the barbell up toward your shoulders, keeping your elbows close to your body and your wrists straight.
  • As you curl, exhale and squeeze your biceps at the top of the movement.
  • Pause for a moment at the top, then slowly lower the barbell back to the starting position, while keeping control and tension in your biceps.
  • Repeat the movement for the desired number of repetitions, maintaining proper form.

Tips & Tricks

  • 1. Focus on maintaining proper form throughout the exercise to maximize the effectiveness and minimize the risk of injury.
  • 2. Gradually increase the weight as your strength and endurance improve to continuously challenge your biceps muscles.
  • 3. Incorporate a variety of biceps curl variations into your routine, such as hammer curls, to target different parts of the biceps and prevent plateaus.
  • 4. Ensure that both arms are working equally and avoid any excessive swinging or using momentum to lift the weight.
  • 5. Control the movement during both the concentric (lifting) and eccentric (lowering) phases of the exercise to fully engage the biceps muscles.
  • 6. Breathe steadily throughout the movement, exhaling as you lift the weight and inhaling as you lower it.
  • 7. Avoid jerking or using excessive momentum to lift the weight, as this can shift the focus away from the biceps and increase the risk of injury.
  • 8. Keep your core engaged and maintain a stable torso throughout the exercise to promote overall stability and prevent straining other muscles.
  • 9. Incorporate barbell alternate biceps curls into a well-rounded upper body workout routine that targets other muscle groups for balanced strength development.
  • 10. Allow for adequate recovery between workouts to give your biceps muscles time to repair and grow stronger.


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