Alternating Dumbbell Biceps Curl
Alternating Dumbbell Biceps is a strength-building exercise for the biceps and forearms. Performing the curls in an alternating manner ensures muscular balance on both sides of the body.
INTERMEDIATE
Barbell Biceps Curl
Barbell Biceps Curl targets your biceps brachii muscle and the brachialis, a muscle responsible for elbow flexion. If barbell curls are practiced regularly, they can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight than dumbbell curls and improve your grip strength.
Demonstration Video
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Target Muscles
Instructions
- Grasp the barbell and let it hang from your fully extended arms, palms facing forward.
- Start by lifting the bar up to neck level just for the biceps. When you reach the peak, slowly lower the bar back to the starting position.
Tips
- Keep your elbows stationary throughout the movement. Do not lift or move your elbows.
- Squeeze your biceps at the top of the lift.
- Use a controlled pace throughout the movement.
Alternative Exercises
EZ-Bar Preacher Curl
EZ-Bar Preacher Curl primarily focuses on muscle growth for the biceps and emphasizes the muscle group's lower region.
Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl primarily works the biceps brachii, which is the muscle on the front of the upper arm. It also trains the brachioradialis, brachialis, and forearm flexors.
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