Barbell Alternate Biceps Curl – Video Exercise Guide & Tips

Barbell Alternate Biceps Curl - Video Exercise Guide & Tips

Struggling to get those bicep peaks you dream of? You’re not alone – many fitness enthusiasts seek the secret to bulging biceps. This blog post will guide you through one of the most effective exercises for building your biceps – The Barbell Alternate Biceps Curl.

Watch This Exercise Video

Stay tuned, and let’s pump up those guns!

Key Takeaways

  • The Barbell Alternate Biceps Curl exercise is a great way to build bicep strength and muscle definition.
  • By engaging both arms individually, you can correct imbalances or weaknesses.
  • This exercise improves grip strength and stability while targeting the biceps, brachialis, and brachioradialis muscles.
  • Incorporating Barbell Alternate Biceps Curls into your routine can enhance upper body strength for everyday activities.

What is the Barbell Alternate Biceps Curl Exercise?

The Barbell Alternate Biceps Curl exercise is a strength training exercise that targets the biceps muscles. It involves curling a barbell with alternating arms, providing a challenging workout for building arm strength and muscle definition.

Muscles worked

The Barbell Alternate Biceps Curl primarily targets the bicep muscles, which are located in your upper arm. These two-part muscles consist of a short head and a long head that work together to control the motion of both your elbow and shoulder.

Other secondary muscles involved include the brachialis – an upper arm muscle that lies underneath the biceps – and brachioradialis, a muscle of the forearm. Performing this workout can indeed lead to improved strength in these crucial areas.


The Barbell Alternate Biceps Curl exercise offers a range of benefits for your muscles and overall fitness. This exercise primarily targets the biceps, helping to strengthen and build muscle in the upper arms.

By actively engaging both arms individually, you can also correct any imbalances or weaknesses that may be present. Additionally, this exercise promotes better grip strength and stability, as you must control the movement of the barbell throughout each repetition.

Incorporating Barbell Alternate Biceps Curls into your workout routine can contribute to better overall arm strength and muscular development.

Regularly performing Barbell Alternate Biceps Curls can have a positive impact on your strength training goals. Not only does it improve bicep definition, but it also enhances functional fitness by strengthening the muscles necessary for everyday activities such as lifting objects or carrying groceries.

Proper Form and Technique

To perform the Barbell Alternate Biceps Curl exercise with proper form and technique, you will need a barbell and a weight bench.

Equipment needed

To perform the Barbell Alternate Biceps Curl exercise, you will need a barbell and weight plates. Make sure to choose an appropriate weight that challenges your muscles without compromising your form.

The barbell should have a comfortable grip and be secure in your hands throughout the exercise. It’s also important to have a flat, stable surface to stand on during the workout. So grab your equipment, find a suitable spot, and let’s get those biceps pumping!

Step-by-step guide

To perform the Barbell Alternate Biceps Curl exercise, you will need a barbell and some weights. Start by standing up straight with your feet shoulder-width apart and your knees slightly bent.

Hold the barbell with an underhand grip, keeping your hands shoulder-width apart. Lift one arm up towards your chest while keeping the other arm extended down by your side. Slowly lower the lifted arm back down to its starting position, then repeat with the other arm.

Remember to engage your biceps throughout the exercise and maintain control of the weight at all times. Aim for 3 sets of 10-12 repetitions on each arm for an effective workout that targets your biceps muscles.


Variations of the barbell alternate biceps curl include the hammer curl, preacher curl, and incline dumbbell curl.

Hammer Curl

To perform the hammer curl, hold a dumbbell in each hand with your palms facing your body. Keep your back straight and slightly bend your knees. Slowly lift one dumbbell at a time toward your shoulders while keeping your elbows close to your sides.

Pause for a moment at the top of the movement before lowering the weight back down in a controlled manner. The beauty of the hammer curl is that it targets not only your biceps but also works on forearm muscles, helping you develop overall arm strength and definition.

With proper form and technique, this exercise can be an excellent addition to any arm workout routine.

Preacher Curl

To target your biceps and build upper arm strength, the preacher curl exercise is a great choice. This variation of the barbell curl specifically targets the biceps muscles by isolating them and reducing momentum.

To perform this exercise, you’ll need a preacher bench and a barbell with an appropriate weight. Sit on the preacher bench with your chest against the inclined pad, grab the barbell with an underhand grip slightly wider than shoulder-width apart, and slowly bring it up towards your shoulders while keeping your elbows fixed to the bench.

Lower the barbell back down in a controlled manner to complete one rep. By incorporating preacher curls into your workout routine, you can effectively develop stronger and more defined biceps.

Incline Dumbbell Curl

The Incline Dumbbell Curl is an effective exercise for targeting the biceps muscles. By performing this exercise on an inclined bench, you can increase the intensity and really isolate your biceps.

Start by sitting on an incline bench with a dumbbell in each hand. Let your arms hang straight down with your palms facing forward. Slowly curl the weights up towards your shoulders while keeping your elbows stationary.

Squeeze your biceps at the top of the movement, then slowly lower the weights back to starting position. This exercise helps to build strength and size in your biceps, giving you toned and defined arms.

Common Mistakes and Tips for Better Execution

Avoid swinging the weight during the exercise as this can lead to ineffective targeting of the biceps muscles. It is important to maintain proper form throughout the movement, keeping your core engaged and avoiding any jerking or momentum.

Additionally, gradually increasing the weight used for this exercise is crucial for continued progress and muscle growth.

Avoiding swinging

To get the most out of your Barbell Alternate Biceps Curl exercise, it’s crucial to avoid swinging. Swinging your body or using momentum takes away from the effectiveness of the exercise and can lead to injury.

Instead, focus on maintaining a controlled movement throughout the curling motion. By keeping your core engaged and your upper body stable, you’ll effectively isolate and target your biceps muscles for maximum results.

So remember, no swinging – keep it smooth and controlled!

Keeping proper form

Maintaining proper form is crucial for the effectiveness and safety of your Barbell Alternate Biceps Curl exercise. To do this, stand with your feet shoulder-width apart and engage your core muscles.

Keep your back straight, chest out, and shoulders relaxed throughout the movement. Hold the barbell with an underhand grip and keep your elbows close to your sides as you curl the weight up towards your shoulders.

Avoid any swinging or jerking motions by using a controlled and deliberate movement. By maintaining proper form, you’ll target your biceps effectively and reduce the risk of injury during this challenging exercise.

Importance of gradual weight increase

Gradually increasing the weight used in your Barbell Alternate Biceps Curl exercise is crucial for making progress and building strength. By gradually adding more resistance over time, you challenge your muscles to adapt and grow stronger.

This progressive overload helps prevent plateauing and allows you to continuously improve your bicep strength and size. Aim to increase the weight by small increments each week or every couple of weeks, ensuring that you can still maintain proper form and complete the desired number of repetitions effectively.

Remember, patience is key when it comes to muscle development – take it slow, be consistent, and enjoy watching your biceps grow stronger with each workout.

Conclusion and Additional Resources

Get ready to pump up those biceps with the barbell alternate biceps curl! This exercise is a great addition to any arm workout, helping to build strength and muscle. Remember to maintain proper form by avoiding swinging and gradually increasing the weight over time.

For more fitness tips and exercise tutorials, check out our additional resources. Let’s get those guns blazing!


1. What is the Barbell Alternate Biceps Curl – Video Exercise Guide & Tips (002312)?

The Barbell Alternate Biceps Curl – Video Exercise Guide & Tips (002312) is a detailed exercise tutorial focusing on biceps exercises and arm workouts.

2. How do I perform a barbell curl?

A barbell curl involves holding fitness equipment like a barbell or dumbbells, and lifting it towards your chest, then lowering it back down in controlled movements for muscle building.

3. Are there other weightlifting exercises I can try for my arms?

Yes, apart from barbell curls, you could also do alternate dumbbell curls as part of your arm workouts to vary your muscle-building routine.

4. How can the video guide benefit my workout routine?

This video guide offers fitness tips and advice to ensure proper form while doing biceps exercises which maximizes benefits from these weightlifting exercises.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *