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Barbell Alternate Biceps Curl
4 steps Updated 29/08/2026
Barbell Alternate Biceps Curl is a free weights exercise targeting Biceps (Biceps Brachii).
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How to perform it
- Stand upright with your feet shoulder-width apart, holding a barbell with one hand, your palm facing forward (supinated grip). Keep your arm fully extended by your side.
- Keep your elbow close to your torso. Slowly curl the barbell up towards your shoulder, maintaining the supinated grip with your palm facing upward.
- Squeeze your bicep at the top of the movement, ensuring your elbow stays stationary and close to your body.
- Slowly lower the barbell back to the starting position with control. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
Alternate Biceps Curl Resistance Band
Alternate Biceps Curl Standing Dumbbells
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Barbell Alternate Biceps Curl
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