Biceps Curl
The biceps curl is a fundamental upper arm exercise targeting the biceps through a controlled flexion movement. Using dumbbells, it allows equal strength development on both sides and is foundational for building arm size and strength.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended and palms facing forward.
- Keeping your elbows close to your torso, curl both dumbbells upward toward your shoulders.
- Pause at the top, squeezing your biceps.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep elbows pinned to your sides
- Control the weight on the way down
- Squeeze your biceps at the top
- Maintain an upright posture
- Avoid swinging your torso
Breathing: Exhale as you curl the weight up, and inhale steadily as you lower it.
Common mistakes
- Using momentum to swing the weight, which reduces muscle engagement
- Moving the elbows forward, which shifts tension away from the biceps
- Dropping the weight too quickly, which loses the benefit of the lowering phase
- Arching the back, which can cause unnecessary strain on the spine
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 s
Lose weight
3 sets x 15-20 reps, rest 45 s
Build muscle
3 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your elbow or wrist, stop immediately and check your form or use a lighter weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my forearms?
Yes, it is normal for your forearms to work during this movement, but the focus should remain on the front of your upper arms.
Can I do this every day?
It is better to allow at least one rest day between sessions to let your muscles recover and grow.
What if I don't have dumbbells?
You can use household items like water bottles or canned goods, or try the resistance band version.