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Barbell Alternate Biceps Curl

Gym Exercise Card

Equipment

Barbell
Barbell

The Barbell Alternate Biceps Curl targets the biceps with an alternating motion, enhancing unilateral strength and coordination. This exercise emphasizes each arm individually, promoting balanced muscle development and enhancing grip strength.

How to do it

  1. Stand upright holding a barbell with an underhand grip, arms fully extended.
  2. Keep your elbows close to your torso.
  3. Curl one end of the barbell up by flexing the elbow, keeping the other arm extended.
  4. Return to the starting position and alternate to the other arm.
  5. Repeat for the desired number of repetitions.

Muscles worked

Primary Biceps Brachii

Secondary Brachialis Brachioradialis Deltoid Anterior

Similar lifts

Smith Machine Bicep Curl

Smith Machine Bicep Curl
Dumbbell Incline Curl

Dumbbell Incline Curl
Dumbbell Standing Arms Rotate

Dumbbell Standing Arms Rotate
Lying Double Legs Biceps Curl with Towel

Lying Double Legs Biceps Curl with Towel

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