Bicep Curl

Purpose

The bicep curl is a fundamental isolation exercise that targets the biceps brachii muscle, helping to build arm strength and size.

Primary muscles worked: biceps

Equipment needed: dumbbells, barbell, cable machine

Difficulty level: beginner

Step-by-Step Technique

1. 1. Stand with feet shoulder-width apart, core engaged
2. 2. Hold weight with palms facing forward (supinated grip)
3. 3. Keep elbows pinned to sides, not moving forward or back
4. 4. Curl weight up by bending elbows
5. 5. Squeeze biceps at top of movement
6. 6. Lower weight with control back to starting position
7. 7. Maintain upright posture throughout

Common Mistakes to Avoid

• • Using momentum to swing weight up
• • Moving elbows forward during curl
• • Not fully extending arms at bottom
• • Letting wrists bend backward
• • Leaning back to lift heavier weight

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Dumbbell bicep curls
2. 2. Barbell bicep curls
3. 3. Hammer curls (neutral grip)
4. 4. Preacher curls
5. 5. Concentration curls
6. 6. Cable curls
7. 7. 21s (partial range curls)

Exercise Demonstration