How to do a Partner Curl Handoff
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Curl Handoff
EZ Bar
Workouts with Partner Curl Handoff
Target muscles worked
Instructions for Proper Form
Partner Curl Handoff is a dynamic variation of the standard Curl. This exercise primarily targets the biceps and engages two people working in unison. One partner performs a Curl and at the top of the movement, hands off the weight to the other partner. This not only strengthens your biceps but also improves coordination and teamwork, making it more challenging and engaging than standard Curls.
- Partners should stand facing each other with knees slightly bent and feet about shoulder-width apart. One partner should have a barbell in their hands.
- Partner 1: Grasp the barbell with both hands, palms up. Keep your hands at about shoulder-width apart. Make sure that the bar is just below your hips. The bar should be slightly below your hips.
- Partner 1: Engage your core to support your spine. Keep your back straight, shoulders back, your shoulder blades pulled down, and eyes forward.
- Partner 1: Keep your elbows locked in place at your sides as you engage your biceps to curl the barbell in an upward arc.
- Partner 1: Once you’ve hit the top of the movement, maintain tension in your biceps as you return the barbell to its starting position.
- Partner 1: Curl the barbell for the allotted number of reps.
- Partner 1: When you’ve completed your reps, carefully hand the barbell to your partner and recover.
- Partner 2: Perform the exercise in the same way that your partner just did.
- Continue to hand the barbell back and forth for the duration of the exercise.
- Do the handshake from Predator when each has completed their sets.
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Partner Curl Handoff is also known as:
- Alternating Partner Curl
Weight & 1 Rep Max Calculator
Average Partner Curl Handoff standards by male, female, weight, age and height
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Alternative Exercises to Partner Curl Handoff
1. EZ-Bar Curl
98.1 mSCORESWAPPED 14 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
- Beginner
- Biceps
- EZ Bar
2. Preacher Curl
95.9 mSCORESWAPPED 10 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
- Beginner
- Biceps
- EZ Bar
- Preacher Curl Bench
3. Barbell Curl
98.5 mSCORESWAPPED 8 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
4. Hammer Curls
99.2 mSCORESWAPPED 6 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
5. Cable Bicep Curl
94.9 mSCORESWAPPED 6 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
- Beginner
- Biceps
- Rope Cable
6. Waiter Curls
85.5 mSCORESWAPPED 5 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
7. Behind the Back Cable Bicep Curl
71.4 mSCORESWAPPED 4 TIMESAn isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.
8. Machine Bicep Curl
93.1 mSCORESWAPPED 4 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
- Beginner
- Biceps
- Bicep Curl Machine
9. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 4 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
10. Zottman Curl
66.8 mSCORESWAPPED 3 TIMESCombines a standard curl with a reverse curl in one motion, targeting biceps, brachialis, and forearm muscles. This isolation exercise improves grip strength and increases muscle challenge by alternating grips, offering a comprehensive arm workout that engages multiple muscle groups effectively.