FitWijzr
Account
ArmsBeginner

Biceps curl

Bending the weight from a straight arm up to your shoulder. Your biceps already get plenty to do during pulling work, but they grow faster when they are also loaded separately.

Feels in
Biceps, forearms
Needed
Two dumbbells or a barbell

Step by step

  1. 1Stand tall with the dumbbells at your sides, palms facing forward.
  2. 2Bend your elbows without bringing your upper arms forward.
  3. 3Squeeze for one second at the top.
  4. 4Lower over three seconds until your arms are fully straight.

Watch for

  • Elbows fixed along your body
  • Full extension at the bottom
  • No swing

Common mistakes

  • Moving along with your torso.
  • Half reps without full extension.

Too heavy

Lighter weight, seated so you cannot swing.

Too light

Lower over five seconds, or a pause halfway.

Injury prevention —

Keep your elbows along your body and do not swing your torso. If you feel it in your elbow tendon, switch to a hammer grip.

Frequently asked questions

Which muscles does the Biceps curl train?

Biceps, forearms

What do you need for the Biceps curl?

Two dumbbells or a barbell

What are common mistakes in the Biceps curl?

Moving along with your torso. Half reps without full extension.

What if the Biceps curl is too hard?

Lighter weight, seated so you cannot swing.

How do you make the Biceps curl harder?

Lower over five seconds, or a pause halfway.

Take this exercise further

Put it in your own training program

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

← All exercises