Barbell Alternate Biceps Curl
Description
The barbell alternate biceps curl is performed by holding a barbell with both hands but curling one side of the bar at a time. The opposite arm acts as a counterweight while the working arm performs the curl. The technique exposes and corrects strength imbalances while still allowing barbell loading.
Muscle Group
Equipment Required
Barbell Alternate Biceps Curl Instructions
- Stand tall with feet shoulder-width apart, holding a barbell at thigh level with an underhand grip.
- Pin your elbows against your sides and brace your core.
- Curl one side of the bar up by bending only that elbow.
- Keep the opposite arm extended and the bar tilted slightly.
- Squeeze the working bicep at the top.
- Lower the bar back to the starting position with control.
- Repeat on the other side.
- Alternate sides for the duration of the set.
Barbell Alternate Biceps Curl Form & Visual
Barbell Alternate Biceps Curl Benefits
- Exposes left-right strength imbalances
- Builds bicep strength one side at a time
- Counterweight from the opposite arm requires core engagement
- Strong novelty stimulus for plateaued curlers
- Heavy bicep loading possible
- Forces strict form on each rep
Barbell Alternate Biceps Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Barbell Alternate Biceps Curl Variations & Alternatives
- Barbell Curl
- Dumbbell Alternate Biceps Curl
- Hammer Curl
- Preacher Curl
