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Barbell Alternate Biceps Curl

A standing barbell curl performed by shifting emphasis side to side rep by rep, letting you focus tension on one arm at a time while both hands stay on the bar.

ArmsBarbellElbow flexion
GoLightWeight mediabarbell-alternate-biceps-curl

Demonstration coming soon

Primary

Biceps brachii

Secondary

BrachialisBrachioradialisForearm flexors

Equipment

Barbell

Pattern

Elbow flexion

Setup

  1. 01Grip the barbell underhand at shoulder width.
  2. 02Stand tall with feet hip width apart and knees soft.
  3. 03Pin the elbows to the sides of the ribcage.
  4. 04Brace the trunk and set the shoulders back.

Execution

  1. 01Curl the bar up while deliberately driving harder through one arm.
  2. 02Squeeze that side's biceps at the top of the rep.
  3. 03Lower under control to full elbow extension.
  4. 04Alternate the emphasized side on each rep, keeping the bar level.

Checkpoints

  • -Bar stays roughly level even as emphasis alternates.
  • -Elbows stay pinned at the ribs, not drifting forward.
  • -Torso stays upright without a rocking rhythm.
  • -Each rep reaches full extension at the bottom.

Common mistakes

  • -Letting the bar tilt heavily and straining the wrists.
  • -Swinging the hips to start each rep.
  • -Turning the alternation into uneven half reps.
  • -Loading heavier than a strict two-arm curl allows.

Programming notes

  • -Use 3 sets of 8 to 12 total reps with a load slightly below your strict curl weight.
  • -Best used as a mind-muscle variation, not a top-strength movement.
  • -Straightforward barbell curls should remain the heavier base lift.

Related exercises

Barbell Curl

Barbell / Arms

Barbell Standing Wide Grip Biceps Curl

Barbell / Arms

Dumbbell Alternate Biceps Curl

Dumbbell / Arms

EZ Barbell Curl

Barbell / Arms

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