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Upper Arms · Barbell
Barbell Alternate Biceps Curl
Barbell Alternate Biceps Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Barbell Alternate Biceps Curl
- Stand upright with your feet shoulder-width apart, holding a barbell with one hand, your palm facing forward (supinated grip). Keep your arm fully extended by your side.
- Keep your elbow close to your torso. Slowly curl the barbell up towards your shoulder, maintaining the supinated grip with your palm facing upward.
- Squeeze your bicep at the top of the movement, ensuring your elbow stays stationary and close to your body.
- Slowly lower the barbell back to the starting position with control. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Keep your back straight and shoulders back to maintain proper posture.
- Visualize the bicep contraction to enhance the mind-muscle connection for better results.
- Ensure your movements are symmetrical to avoid muscle imbalances; focus equally on both arms.
Barbell Alternate Biceps Curl alternatives
More biceps exercises
Barbell Alternate Biceps Curl FAQ
What muscles does Barbell Alternate Biceps Curl work?
Barbell Alternate Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Barbell Alternate Biceps Curl?
You need a barbell.
How many sets and reps of Barbell Alternate Biceps Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Alternate Biceps Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Alternate Biceps Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Alternate Biceps Curl?
Other exercises for the biceps include Alternate Biceps Curl Resistance Band, Dumbbell Alternate Biceps Curl, Alternate Biceps Curl Standing Dumbbells and Biceps Curl Resistance Band.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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