---
title: "Barbell Alternate Biceps Curl"
description: "Stand upright with your feet shoulder-width apart, holding a barbell with one hand, your palm facing forward (supinated grip)."
locale: en
slug: barbell-alternate-biceps-curl
url: "https://hi.fitness/exercises/barbell-alternate-biceps-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/56d1d738-barbell-alternate-biceps-curl_female.mp4"
updatedAt: 2026-07-30T21:30:06+00:00
---
# Barbell Alternate Biceps Curl

Stand upright with your feet shoulder-width apart, holding a barbell with one hand, your palm facing forward (supinated grip).

## How to do it

1. 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.
2. Keep your elbow close to your torso. Slowly curl the barbell up towards your shoulder, maintaining the supinated grip with your palm facing upward.
3. Squeeze your bicep at the top of the movement, ensuring your elbow stays stationary and close to your body.
4. 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.

## Similar exercises

- [Biceps Curl Resistance Band](https://hi.fitness/exercises/biceps-curl-resistance-band) - Biceps · Resistance band
- [Single Dumbbell Biceps Curls](https://hi.fitness/exercises/single-dumbbell-biceps-curls) - Biceps · Dumbbell
- [Hammer Curl Resistance Band Simultaneous](https://hi.fitness/exercises/hammer-curl-resistance-band-simultaneous) - Biceps · Resistance band
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- [Zotman Curls Resistance Band Simultaneous](https://hi.fitness/exercises/zotman-curls-resistance-band-simultaneous) - Biceps · Resistance band
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- [Band Cross Chest Biceps Curl](https://hi.fitness/exercises/band-cross-chest-biceps-curl) - Biceps · Resistance band