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How to Do Bicep Curls

Updated on June 30, 2025

How to Do Bicep Curls

The bicep curl is a fundamental strength exercise that targets the biceps brachii muscles in your upper arms. Whether you're new to strength training or looking to refine your technique, mastering the proper bicep curl form will help you build arm strength efficiently and safely.

Benefits of Bicep Curls

  • Builds arm strength and muscle definition
  • Improves grip strength
  • Enhances overall upper body functionality
  • Provides foundation for more complex lifting movements

Proper Technique

Follow these steps to perform a perfect bicep curl:

  1. Hold a dumbbell in each hand. Stand with your feet shoulder-width apart, knees slightly bent. Your palms should face forward (supinated grip) with arms fully extended.

  2. Curl the weights up. Keep your elbows close to your torso and curl the weights toward your shoulders. Exhale as you lift. Maintain a steady, controlled pace.

  3. Squeeze at the top. Briefly hold the contracted position at the top of the movement, focusing on squeezing your biceps.

  4. Lower slowly. Lower the dumbbells back to the starting position in a controlled manner. Inhale as you lower the weights. This eccentric portion of the movement is crucial for muscle development.

Common Mistakes to Avoid

  • Swinging the weights: Using momentum by swinging your body reduces the effectiveness of the exercise and can lead to injury.
  • Moving your elbows: Your elbows should remain fixed at your sides throughout the movement.
  • Incomplete range of motion: Make sure to fully extend your arms at the bottom and fully contract at the top.

Variations

  • Hammer curls: Hold the dumbbells with palms facing each other to target the brachialis muscle.
  • Incline curls: Perform curls while sitting on an inclined bench to increase the stretch on the biceps.
  • Preacher curls: Use a preacher bench to isolate the biceps and eliminate momentum.

Tips for Beginners

Start with lighter weights to master proper form before progressing to heavier loads. Focus on controlled movements rather than the amount of weight lifted. Aim for 8-12 repetitions for 3 sets with proper form.

Last updated: June 30, 2025