Barbell Alternate Biceps Curl

BicepsBarbellBeginner
1. Stand up straight with your feet shoulder-width apart. 2. Hold a barbell in both hands with an underhand grip, palms facing forward. 3. Start with your arms fully extended, elbows close to your body. 4. Curl your right forearm towards your right shoulder, keeping your upper arm stationary. 5. Pause for a moment at the top, and then slowly lower the barbell back down to the starting position. 6. Repeat the same movement with your left forearm, curling towards your left shoulder. 7. Continue alternating the curls between your right and left forearms. 8. Repeat for the desired number of repetitions.

How to perform the Barbell Alternate Biceps Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Alternate Biceps Curl using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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