Bicep Curls

Bicep Curls (Dumbbell Form & Technique)
  • Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
  • Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.
  • Keep your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Or for a full range of motion, raise the dumbbells to your eyes or forehead level. Your elbows should stay tucked in close to your body.
  • Exhale while lifting.
  • Lower the weights to the starting position.
  • Perform the desired reps, staying within 3 to 5 reps of total failure.
What Muscles Do Biceps Curls Work?

The bicep curl is a popular weight-training exercise that primarily targets the upper arm muscles, with secondary engagement of the lower arm. It is highly effective for improving strength and muscle definition.

Benefits of Biceps Curls

Regularly performing bicep curls help build upper arm strength and teaches proper muscle engagement by bracing with the core. Curls target the biceps at the front of the upper arm, as well as the brachialis and brachioradialis muscles in the lower arm. These muscles are used whenever you lift or carry objects, making bicep curls beneficial for daily activities.

What are the Biceps Curls Variations?

Barbell Curl: One popular bicep curl variation is the barbell curl, which can be done with a standard barbell, a pre-loaded smaller barbell, or an EZ curl bar. Start by holding the barbell with an underhand grip, letting it hang by your legs. Slowly raise the barbell by bending your elbows, keeping your arms close to your body, until it reaches shoulder, eye, or forehead height. A larger range of motion can enhance muscle growth. Lower the barbell slowly, maintaining control until your arms are fully extended.

Source:

Verywell Fit. (n.d.). How to do the biceps arm curl. Verywell Fit. https://www.verywellfit.com/how-to-do-the-biceps-arm-curl-3498604