Fitafter50
Search

Exercise Library / Bicep Curl

Bicep Curl

The bicep curl bends your elbow against resistance to strengthen the front of your upper arm.

Strength Training

What this exercise does

The bicep curl bends your elbow against resistance to strengthen the front of your upper arm. You can do it with dumbbells, a band, a barbell or a suspension trainer.

At a glance

Body part
Arms
Muscles worked
Biceps
Experience
Intermediate

How to do it

  1. Stand tall with a weight in each hand, arms by your sides, palms facing forward.
  2. Keep your elbows close to your ribs.
  3. Bend your elbows to lift the weights toward your shoulders.
  4. Pause for a moment, then lower slowly until your arms are straight.
  5. Do 10 to 12 reps.

Common mistakes

  • Swinging the body to lift the weights.
  • Letting the elbows drift forward.
  • Dropping the weight fast instead of lowering it slowly.

Make it easier or harder

Make it easier

Use lighter weights, sit in a chair, or use a light band under your foot.

Make it harder

Use heavier weights or slow the lowering to a count of three.

Keep it safe

Keep your wrists straight and your elbows steady. If an elbow joint aches, use a lighter weight or try the hammer curl, which is often kinder.

Back to all exercises