barbell alternate biceps curl

Biceps

• Target muscles: arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
3. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale as you slowly begin to lower the barbells back to the starting position.
6. Repeat for the desired number of repetitions, alternating arms.

Swap it for

• Thigh-Supported Biceps Curl
• dumbbell alternate biceps curl
• Alternating Dumbbell Curl with Arm Blaster
• dumbbell biceps curl
• barbell biceps curl (with arm blaster)

Harder

• weighted seated bicep curl (on stability ball)
• dumbbell seated biceps curl (on stability ball)
• Kneeling Dumbbell Curl on Stability Ball
• Barbell drag curl

Easier

• Thigh-Supported Biceps Curl