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Bicep Curl

A fundamental isolation exercise that targets the biceps brachii through controlled elbow flexion, building arm strength and muscle definition.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

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.

Starting Position

Stand with feet shoulder-width apart, arms extended at your sides holding dumbbells with palms facing forward, core engaged.

Finishing Position

Dumbbells curled to shoulder level with elbows fully flexed, maintaining proper posture and control.

Form Cues

Keep elbows at sides, curl with control, squeeze biceps at top, lower slowly

Common Mistakes

Swinging the weights, moving elbows forward, incomplete range of motion, arching back

Progression Tips

Increase weight, try hammer curls, add tempo changes, or perform single-arm variations.

Regression Tips

Use lighter weights, focus on form, reduce range of motion, or use resistance bands.

Safety Notes

Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Keep your back straight throughout the movement.