Barbell alternate biceps curl

How to do it

1. 1Stand with feet shoulder‑width apart and grip a bar in each hand with palms facing forward.
2. 2Keep the upper arms fixed and exhale as you lift the weight, contracting the biceps.
3. 3Continue lifting until the biceps are fully contracted and the bars are at shoulder height.
4. 4Hold the contracted position briefly while squeezing the biceps.
5. 5Inhale as you slowly lower the bars back to the starting position.
6. 6Repeat the desired number of reps, alternating arms.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.