What Are Bicep Curls?

Bicep Curls

Bicep curls are a popular weight training exercise that targets the biceps brachii, the large muscle on the front of the upper arm. They work by bending the elbow joint and rotating the forearm so that the palm faces up.

Bicep curls can be done with a variety of weights and repetitions, depending on your fitness level. It is important to focus on proper form to avoid injury.

Here are the steps on how to do a bicep curl:


  1. Stand with your feet hip-width apart and your knees slightly bent.
  2. Hold a dumbbell in each hand with your palms facing up.
  3. Bend your elbows and curl the dumbbells up towards your shoulders, keeping your upper arms still.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

You can do bicep curls with a variety of weights and repetitions. A good starting point is to use a weight that you can curl 10-12 times without struggling. As you get stronger, you can increase the weight or the number of repetitions.

It is also important to focus on proper form when doing bicep curls. To avoid injury, make sure to keep your upper arms still and your elbows close to your sides.

Bicep curls are a great way to build stronger and bigger biceps. They can also be done as part of a full-body workout.

Here are some tips for getting the most out of your bicep curls:


  • Use a weight that is challenging but allows you to maintain good form.
  • Slowly curl the weights up and down, focusing on the contraction of the biceps.
  • Don’t swing the weights or use momentum to help you lift them.
  • Do 3 sets of 10-12 repetitions for each arm.
  • Rest for 1-2 minutes between sets.


Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top