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
Primary Muscles
Secondary Muscles
Related Exercises
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Hammer Curls
Biceps, Forearms
A bicep curl variation performed with a neutral grip (palms facing each other). This grip targets the brachioradialis and brachialis in addition to the biceps, helping build overall arm thickness.
Dumbbell Bicep Curl
Biceps
An isolation exercise that targets the biceps.
Bear Hold
Core, Shoulders
A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position.
Bird Dog
Core, Glutes
A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position.
Dead Bug
Core
A core stability exercise that strengthens the deep abdominals by extending opposite arm and leg from a supine position while keeping the lower back pressed into the floor.
Dumbbell Single Arm Row
Latissimus Dorsi, Upper Back
A compound exercise that targets the back muscles.
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