10 Best Barbell Alternate Biceps Curl Alternatives for Limited Equipment

The Barbell Alternate Biceps Curl is done standing with a barbell. Ranked closest by our scoring: the Band Alternating Biceps Curl, the Barbell Biceps Curl (With Arm Blaster) and the Wide-grip Standing Barbell Curl.

Barbell Alternate Biceps CurlWatch the Barbell Alternate Biceps Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Alternate Biceps Curl

The steps for the Barbell Alternate Biceps Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Beginner · Isolation

  1. Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
  2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
  3. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale as you slowly begin to lower the barbells back to the starting position.
  6. Repeat for the desired number of repetitions, alternating arms.

The 10 Best Barbell Alternate Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Alternate Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Alternating Biceps CurlPlay demonstration

    1. Band Alternating Biceps Curl

    90% match

    Biceps · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the biceps.

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.
    2. Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.
    3. Lower the arm back down to the starting position and repeat with the other arm.
    4. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Barbell Alternate Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Barbell Alternate Biceps Curl
  2. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    2. Barbell Biceps Curl (With Arm Blaster)

    89% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Alternate Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
    • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
    • Body position: standing, the same as the Barbell Alternate Biceps Curl
  4. EZ Barbell CurlPlay demonstration

    4. EZ Barbell Curl

    89% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Alternate Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
    • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
    • Body position: standing, the same as the Barbell Alternate Biceps Curl
  6. Weighted Standing CurlPlay demonstration

    6. Weighted Standing Curl

    89% match

    Biceps · Beginner · Isolation

    A straight swap when you want to keep working the biceps.

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
    3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Alternate Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
    • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
    • Body position: standing, the same as the Barbell Alternate Biceps Curl

Barbell Alternate Biceps Curl FAQ

What muscles does Barbell Alternate Biceps Curl work?

The exercise primarily targets the biceps brachii (long and short heads), with secondary contribution from the brachialis and brachioradialis. Supinating the wrist through the concentric increases long-head activation; keep elbows stationary to focus load on the biceps rather than on shoulder flexors.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.