Bicep Curls
Equipment Needed
About This Exercise
A fundamental arm exercise that isolates the biceps. Performed by curling weight from a fully extended arm position to shoulder height, this is one of the most effective exercises for building bicep size and strength.
How to Perform
- 1
Setup
Stand with feet shoulder-width apart, holding a weight in each hand with arms fully extended and palms facing forward (supinated grip).
- 2
Curl Up
Keeping your upper arms stationary and elbows close to your sides, curl the weight upward by contracting your biceps.
- 3
Top Position
Squeeze your biceps hard at the top of the movement when the weight is near shoulder height.
- 4
Lower
Slowly lower the weight back to the fully extended starting position. Resist gravity on the way down for maximum muscle engagement.
Form Tips
- •Keep your elbows pinned to your sides throughout
- •Maintain a supinated (palms up) grip
- •Control the negative — lower slowly
- •Stand tall with core engaged, avoid leaning back
Common Mistakes to Avoid
- •Using body momentum to swing the weight up
- •Letting elbows drift forward or outward
- •Not using full range of motion
- •Leaning back to lift heavier weight
Muscles Worked
Primary
Secondary
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