Barbell Alternate Biceps Curl
A one-arm curl of a barbell gripped at its center; the long bar has to stay level through the whole rep, then the other hand takes its turn.
How to do it
Setup
Standing tall, one hand holding the bar at its exact middle in front of the thigh, palm forward, free hand on the hip.
Steps
- Curl the bar to the shoulder, keeping both ends level.
- Lower it slowly, still level, to a straight arm.
- Finish the set, then switch hands.
Common mistakes
Gripping off-center: one end dips and twists the wrist; find the exact middle first. Heavy plates on the ends: a light bar is enough, since the balance is the hard part. Leaning away from the bar: stand square and let the arm do the curl.
Breathing
Exhale on the curl, inhale lowering.
