How to Do Barbell Alternate Biceps Curl

Barbell Alternate Biceps Curl is a biceps exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Alternate Biceps Curl

  1. 01Grip the barbell with an underhand grip at shoulder width, standing with a slight bend in the knees.
  2. 02Flex the elbows to pull the bar toward the upper chest while keeping the upper arms vertical.
  3. 03Lower the bar under tension until the arms are fully extended at the thighs.
  4. 04Keep the shoulder blades retracted to prevent the shoulders from rolling forward during the curl.
  5. 05Maintain a consistent tempo with a forceful exhale on the way up and a controlled inhale on the way down.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Alternate Biceps Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Shift the weight to the mid-foot and engage the glutes to prevent the lower back from arching during the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Alternate Biceps Curl questions

What muscles does Barbell Alternate Biceps Curl work?

Barbell Alternate Biceps Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Barbell Alternate Biceps Curl correctly?

Grip the barbell with an underhand grip at shoulder width, standing with a slight bend in the knees. Flex the elbows to pull the bar toward the upper chest while keeping the upper arms vertical. Lower the bar under tension until the arms are fully extended at the thighs. Keep the shoulder blades retracted to prevent the shoulders from rolling forward during the curl. Maintain a consistent tempo with a forceful exhale on the way up and a controlled inhale on the way down.

What is the A90 coach tip for Barbell Alternate Biceps Curl?

Shift the weight to the mid-foot and engage the glutes to prevent the lower back from arching during the lift.

Is Barbell Alternate Biceps Curl suitable for beginners?

Barbell Alternate Biceps Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Alternate Biceps Curl?

Barbell Alternate Biceps Curl uses barbell.

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