Barbell Alternate Biceps Curl

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.