Bicep curls are a popular strength training exercise targeting the bicep brachii muscles, which can be performed using various equipment and variations. Proper technique, including maintaining wrist control and avoiding momentum, is crucial for effectiveness and injury prevention. Regularly incorporating bicep curls into workouts helps improve muscle strength and aids in meeting exercise recommendations.

1. How To Do Bicep Curls Properly?

3. How to master and get the most out
of your bicep curls workout?
Bicep curls target the bicep brachii muscles, the
larger muscle that lies on the front of the upper
arm between the shoulder and the elbow. With
proper and regular training these muscles can get
stronger and toned.
The dumbbell curl is a famous bicep exercise so it's
no surprise that gym-lovers would like to have a
strong grip and compare their dumbbell curling
strengths with others.

4. What is a Bicep Curl?
The bicep curl is one of the popular weight-
training exercises for arm muscles. This specific
type of exercise focuses on strengthening the
bicep brachii muscles. Since the biceps brachii
has two heads attached to your forearm, the
bicep curls have different variations for each
head. Thus, weight trainers follow different
movements to target a different area of the
bicep brachii muscle.

6. It is an effective strength training exercise. You
can perform various variations and movements
using dumbbells, a barbell, an arm
blaster aka bicep blaster or bicep isolator,
resistance bands, or a cable machine to build
strength in the upper arms. The variations
include preacher curls, hammer curls, and
alternate dumbbell curls.

7. According to Harvard Health Publishing, building
muscle mass helps you increase bone density
and reduces the risk of osteoporosis-related
fractures. Similarly, according to the American
Heart Association, adults should indulge in
moderate-to-high-intensity muscle-
strengthening activity at least 2 days a week.
Thus, Bicep Curls are among the
suitable strength training exercises to meet your
muscle activity goals.

8. How to do Bicep Curls: Step-by-Step
Instructions
Once you have selected the right weight, you
are now ready to get started. You can start with
5 or 10 pounds per dumbbell. But if you are a
beginner, to recover from an injury, it is
suggested that you start with 2 pounds weight.
Follow the steps below to do the bicep curl
correctly and effectively.

9. Stand tall with your feet about hip-width apart.
You need to keep your abdominal muscles
engaged and maintain an upright posture.
Hold one dumbbell in each hand. Do not grip
the dumbbell too tightly so that you feel strain
in your forearms. Your arms should relax down
at the sides of your body with palms facing
forward.

10. Bend at the elbow and raise the dumbbells up
toward your shoulders by flexing your bicep
muscles. Your upper arms should be stationary and
only your forearms should move. Bring the
dumbbells down the same way you raised them,
and lower them to the starting position.
Breathe out as you lift the dumbbells, maintaining
your shoulders, back and head up straight.
Complete 8 to 12 reps without swinging your
weights.

11. Bicep Curls: Common Mistakes
To avoid any chances of getting injured and to
ensure that you are doing the bicep curls accurately,
understand these common mistakes mentioned
below:
• Losing wrist control: Although you need to focus
on contracting your biceps during the curls, don’t
forget about your wrists. People often lose wrist
control, which results in wrist collapse, during the
lowering movement. Using weight lifting
gloves can also prove helpful with attaining
control.

12. Swinging: Relying on momentum to complete a
bicep curl is one of the most common mistakes.
Using momentum might allow more weight to
be lifted, but it takes the focus away from the
bicep. You might observe a gym-goer or yourself
in the mirror, to see if you begin to swing the
weights around more towards the end of the
set, if so, you too are making the same mistake.
Keep your torso upright, braced and still to avoid
any injury.

13. • Dragging/Moving your elbows: If your elbows
flare out or move behind your back as you lift the
weight, it means you are dragging. If you can’t
keep your elbows at your sides, you need to
lower the weights.
• Too heavy or too light: If you choose extremely
heavy weights you will feel fatigued way before
completing the reps, and choosing too light
weights will not help you tone your muscles.