Alternating Barbell Bicep Curl
Sculpt impressive biceps! Alternate curls build strength & definition, one arm at a time. Perfect for all fitness levels.
The Alternating Barbell Bicep Curl mainly works the biceps, with help from the forearms. You'll need: barbell.
Required Equipment
Alternating Barbell Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Alternating Barbell Bicep Curl Variations and Alternatives
How to do the Alternating Barbell Bicep Curl
Stand up straight with a barbell held at arm's length. Your grip should be shoulder-width apart with palms facing upwards.
Keep your elbows close to your torso and your back straight.
Curl one arm upwards by flexing at the elbow, raising the barbell towards your shoulder while keeping your upper arm stationary.
Squeeze your biceps hard at the top of the movement, then slowly lower the barbell back to the starting position.
Repeat the movement with your opposite arm.
Alternate arms with each repetition to complete one set.
Maintain control throughout the exercise, avoiding any swinging or jerking motions.
Remember to use a weight that allows you to perform the exercise with good form. As you advance, you can increase the weight to continue challenging your muscles.
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Alternating Barbell Bicep Curl FAQs
What muscles does the Alternating Barbell Bicep Curl work?
The Alternating Barbell Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Alternating Barbell Bicep Curl?
Barbell.
What workout day should the Alternating Barbell Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Barbell Bicep Curl variations and alternatives?
Similar exercises include the Alternating Band Bicep Curl, Alternating Band Standing Bicep Curl, Bar Bicep Curl and Barbell Curl.
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