If you’re looking to get a great arm workout in, bicep curl exercise is one move you’ll want to be focusing on.

Bicep curls are an isolation exercise that will target just the biceps, so it’s a great option towards the end of your workout session.

Always make sure that when you perform the bicep curl, you use as slow and controlled of a movement pattern as possible.

This will keep momentum out of the equation, ensuring that you are maximally working the muscles.

Bicep Curls Exercise How To

  • Get into a standing position, feet about hip width apart, holding a dumbbell in each hand with the arms extended by your sides.
  • Lock the elbows into the side of the body and keeping the core tight, begin to bend the elbows as you move the weight up towards the shoulder.
  • Once the weight is as high as it can go, pause and then slowly lower back down until the elbow is extended again.
  • Make sure that you perform the full range of motion with this exercise.
  • Many people often ‘cheat’ performing half the rep. Do this and you will miss out on seeing the full benefits this exercise has to offer.

Form And Technique

To maintain the correct form, make sure you keep your elbows locked by your side, only the forearm upwards to the hand should rise during the curl.

A slow downward movement, otherwise known as a ‘negative’ will put additional pressure on the bicep which will help to improve both your strength and muscle gains.

Variations: Cable Bicep Curls, Hammer Curls, Barbell Curls, EZ-Bar Curls

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Bicep Curls

How To Do Dumbbell Bicep Curls