How to bicep curl
What is a bicep curl?
As one of the most visible arm muscles, Biceps help control the motion of both your shoulders and your elbows. As one of the most used muscle groups, regularly exercising and strengthening them will help ease the the hundreds of daily tasks we rely on them for.
So grab a dumbbell or barbell and start curling your way stronger, more defined upper arms with these isolated exercises.
BICEP CURL TIPS
- Challenge yourself. You want a weight that allows you to have the correct form with some resistance. You’ll know you’re lifting too heavy if you strain your other muscles.
- Get exhausted. Get the most out of this exercise by doing as many reps as possible, until you physically cannot complete another one.
- Stay still. With each curl, keep your shoulders and elbows firm so your bicep gets optimal training.
BICEP CURL VARIATIONS
SINGLE ARM CURLS WITH DUMBBELLS
Level: Beginners
Equipment: Dumbbells
- Stand with feet hip-width apart with a dumbbell in hand, palm facing forward and elbow close to your side.
- Slowly curl the dumbbell upwards, bending from your elbow, until the dumbbell reaches your shoulder.
- Slowly lower the dumbbell back to the starting position.
- Complete your set, then switch hands.
DOUBLE ARM CURLS WITH DUMBBELLS
Equipment: Dumbbells, Exercise Bench
- With feet flat on the floor and back against the bench, hold a dumbbell in each hand with arms pointing towards the floor and palms facing your body.
- Slowly curl the dumbbells upwards towards your shoulders, rotating your wrists so your palms face upward.
- Slowly lower the dumbbells back to the starting position and repeat.
CABLE CURLS
Level: Beginner to Advanced
Equipment: Cable Machine
- Set the cable machine with an appropriate weight and attach the cable handle with the v-shaped attachment.
- Hold the v-shaped attachment with an underhand grip so that palms are facing towards you.
- Stand facing the cable with feet firmly planted on the ground about shoulder-width apart.
- Curl the handle up towards your forehead by squeezing the biceps, keeping your elbows close to your body.
- Slowly extend your arms, keeping elbows close to your body.
HAMMER CURLS
Level: Beginner to Advanced
Equipment: Dumbbells
- Stand upright with feet shoulder width apart and a dumbbell in each hand, palms facing the body.
- Keeping your biceps stationery, lift both dumbbells up until they reach shoulder height, keeping elbows close to your body.
- Slowly return dumbbells back to starting position by extending the arms.
CONCENTRATION CURLS
Level: Beginner to Advanced
Equipment: Dumbbell, Exercise Bench
- Set up the bench so that when you're sitting, your knees are bent at a 90 degree angle with your feet flat on the floor.
- With the dumbbell in your right hand, place the right elbow in your inner right thigh. Extend your left arm and rest it on your left thigh to help keep you balanced.
- Curl the weight up, keeping your right elbow in contact with your inner right thigh.
- Once you've curled the weight towards your chest, pause and then slowly return back to starting position.
- Complete however many reps needed and repeat with the other hand.
PREACHER CURLS
Level: Intermediate to Advanced
Equipment: EZ Bar, Weighted Plates, Barbell Clamps, Preacher Curl Bench
- Place the EZ bar curl on the preacher curl bench and then position yourself behind the bench so both arms are resting on the bench, with arms out and palms are facing towards you.
- Lift the EZ bar off the rack, and curl the bar up towards your forehead while keeping your elbows in contact with the bench.
- Slowly lower your arms back down to the starting position.
SPIDER CURLS
Level: Intermediate to Advanced
Equipment: Exercise Bench, Dumbbells
- Set the bench at a 45 degree angle.
- Lie face down with your stomach pressed against the back.
- Hold a pair of dumbbells with palms facing up, shoulder-width apart.
- Slowly curl both dumbbells up and pause at the top.
- Slowly lower the dumbbells back to the starting position.
ZOTTMAN CURLS
Level: Intermediate to Advanced.
Equipment: Dumbbells
- Stand upright with a dumbbell in each hand, palms facing forwards.
- Keeping your elbows close to your body, curl the weight towards your shoulders.
- Once you reach the top, reverse your grip 180 degrees so palms are facing the floor, and slowly lower the weights back down to the side.
- Flip your grip again to return to the starting position.