Strength
Bicep Curl
A foundational isolation movement designed to build arm strength and define the biceps brachii with precision.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with a dumbbell in each hand, arms fully extended at your sides and palms facing forward.
Keep your elbows tucked close to your torso and engage your core to stabilize your spine during the lift.
Exhale and curl the weights toward your shoulders by contracting your biceps while keeping your upper arms stationary.
Continue the movement until the dumbbells are at shoulder level and the biceps are fully contracted.
Inhale and slowly lower the dumbbells back to the starting position with a controlled tempo.
Ensure your arms reach a full extension at the bottom of the rep to maximize the range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the hips to lift the weight.
- Allowing the elbows to drift forward or away from the ribcage.
- Shortening the range of motion by not fully extending the arms.
- Wrist curling or over-flexing the wrists at the top of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.