A fundamental isolation exercise that targets the biceps brachii through controlled elbow flexion, building arm strength and muscle definition.
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward. Curl the weights toward your shoulders by bending your elbows, keeping your upper arms stationary. Lower the weights back to the starting position with control.
Stand with feet shoulder-width apart, arms extended at your sides holding dumbbells with palms facing forward, core engaged.
Dumbbells curled to shoulder level with elbows fully flexed, maintaining proper posture and control.
Keep elbows at sides, curl with control, squeeze biceps at top, lower slowly
Swinging the weights, moving elbows forward, incomplete range of motion, arching back
Increase weight, try hammer curls, add tempo changes, or perform single-arm variations.
Use lighter weights, focus on form, reduce range of motion, or use resistance bands.
Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Keep your back straight throughout the movement.