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upper arms#0019

barbell alternate biceps curl

An upper arms exercise for your biceps, done with barbell. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Biceps
Equipment
Barbell
Type of move
Front of the arms
Difficulty
Some experience
barbell alternate biceps curl demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for any strength move

How to do it well

  1. Warm up the area with a lighter set first.

  2. Move through a range you can control, without pain.

  3. Breathe out on the hard part of each rep.

  4. Stop a rep or two before your form breaks down.

Sets and reps for your goal · beginner

Lose fat
2 × 12–15rest 45 s
Get fitter · your goal
2 × 12–15rest 60 s
Build muscle
2 × 10–15rest 75 s
Get stronger
2 × 5–8rest 90 s
Build a full week around it

Put it to work

Build a week around it

The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

Build my workoutAll upper arms exercises

More for your biceps

View all biceps exercises

More with barbell

View all barbell exercises

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