Barbell Alternate Biceps Curl exercise animated demonstration

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Barbell Alternate Biceps Curl

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Intermediate

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Barbell

Category

strength

Mechanic

isolation

Cal/min

7.3

Force

pull

Barbell Alternate Biceps Curl is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

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.

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