bicepscurl

The biceps curl is a resistance exercise that targets the muscles of the upper arm, primarily the biceps brachii, with assistance from the brachialis and brachioradialis. It is commonly performed with free weights such as dumbbells or barbells, but cable machines and resistance bands can also be used. The primary movement is elbow flexion, usually performed with the forearm in a supinated position.

Technique: Start with feet about shoulder-width apart, arms extended by the sides, and wrists neutral. Keep elbows tucked close to the torso and avoid swinging. Curl by bending the elbow to raise the weight toward the shoulder, supinating the forearm so the palm turns upward, then slowly lower back to the starting position through a full range of motion. Maintain control and avoid shrugging the shoulders or using momentum.

Variations: Dumbbell curls (alternating or simultaneous), barbell curls, incline dumbbell curls, preacher curls, concentration curls, hammer curls (neutral grip), and cable curls. Different grips and angles alter emphasis on the biceps, brachialis, and forearm.

Benefits and considerations: The exercise strengthens elbow flexors and contributes to pulling movements in rows and chin-ups. Common errors include using momentum, partial ROM, and excessive elbow flare. To reduce injury risk, use a controlled tempo, appropriate load, full ROM, and proper technique, and avoid forced wrists or uncontrolled pauses.

Programming notes: Beginners often perform 2–3 sets of 8–12 reps with moderate loads, 2–3 times per week. For hypertrophy or strength goals, adjust volume and intensity over time and balance with other pushing and pulling workouts.