The bicep curl is one of the most effective exercises to build strength and muscle mass with your biceps. There are a variety of alterations to this exercise, but it should be a staple to your routine if you are looking to build your biceps.
Bicep Curl Overview
| Exercise: | Bicep Curl |
| Primary Muscle: | Biceps |
| Additional Muscle(s): | Forearms |
| Type: | Pull, Isolation |
| Gear Needed: | Dumbbells |
What is a Bicep Curl?:
The bicep curl is a classic exercise to help build biceps. Although barbells and dumbbells can be used to lose body fat, dumbbell exercises promote more symmetrical results rather than having one stronger arm help you get through each rep.
How to Do a Bicep Curl:
- Stand straight up while holding a dumbbell in each hand using an arm’s length distance. Have your elbows close to your torso and rotate your palms until they are facing in a forward position. This position will be your starting point.
- While keep your upper arms motionless, breathe out and curl the weights while contracting your biceps. Lift the weights until your biceps are contracted fully and the dumbbells are at a shoulder level. Hold for a second at the contracted point as you squeeze your biceps.
- Now, breathe in and lower the dumbbell at a slow pace back to the original starting point.
- Complete the preferred number of reps for this exercise.
Alternative: There are several versions for this movement. For example, this exercise can be done by sitting down on a bench with or without back support, as well as switching up your arms. Alternate one repetition for each arm as you go along. This exercise can also be performed by having both palms facing your torso and then rotating forward as the movement is completed. While at the top of the movement, your palms should be facing forward and your small finger should be higher than your thumb. This will allow you to each the peak contraction.