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Visual demonstration of the Barbell Alternate Biceps Curl exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Exercise guide

Barbell Alternate Biceps Curl

4 steps Updated 29/08/2026

Barbell Alternate Biceps Curl is a free weights exercise targeting Biceps (Biceps Brachii).

Step by step

How to perform it

  1. 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.
  2. Keep your elbow close to your torso. Slowly curl the barbell up towards your shoulder, maintaining the supinated grip with your palm facing upward.
  3. Squeeze your bicep at the top of the movement, ensuring your elbow stays stationary and close to your body.
  4. 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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Last updated: 29/08/2026

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Barbell Alternate Biceps Curl

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