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💪 Strength Beginner

Bicep Curl

An isolation exercise that targets the biceps for arm strength and definition.

Muscle Groups

Biceps Forearms

Equipment Needed

Dumbbells

The bicep curl is the classic arm-building exercise, isolating the biceps for maximum muscle growth and strength development.

How to Perform

  1. Setup: Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward.

  2. Curl: Keeping your upper arms stationary, bend your elbows to curl the weights toward your shoulders.

  3. Squeeze: At the top, squeeze your biceps for a moment.

  4. Lower: Slowly lower the weights back to the starting position with control.

  5. Repeat: Perform the desired number of repetitions.

Tips

  • Keep your elbows pinned to your sides
  • Don’t swing the weights or use momentum
  • Control the eccentric (lowering) phase
  • Fully extend your arms at the bottom

Variations

  • Hammer Curls: Palms face each other (targets brachialis)
  • Incline Curls: Performed on incline bench for greater stretch
  • Concentration Curls: Seated, elbow braced against thigh
  • Barbell Curls: Both arms work together with heavier load
  • Preacher Curls: Eliminates momentum, strict isolation

Common Mistakes

  • Swinging the body to lift the weight
  • Moving the elbows forward during the curl
  • Not using full range of motion
  • Going too heavy and sacrificing form