StrengthReps
Barbell Alternate Biceps Curl
Stand upright with your feet shoulder-width apart, holding a barbell with one hand, your palm facing forward (supinated grip).
Execution
How to do it
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.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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