# How to Do Bicep Curl

Learn how to do the Bicep Curl with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** Dumbbells

## Muscles worked

biceps, forearms

## How to do it: step by step

- Stand tall holding a dumbbell in each hand, arms hanging at your sides, palms forward.
- Pin your elbows to your ribs and brace your core.
- Curl the weights up toward your shoulders by bending only at the elbow.
- Squeeze your biceps at the top.
- Lower the dumbbells slowly back to the start position.
- Repeat without swinging your body or shrugging your shoulders.

## Tips

- If you have to swing to lift the weight, it is too heavy.
- Keep your wrists straight, not bent backward.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Bicep Curl work?

The Bicep Curl mainly works the biceps, forearms.

### How many reps of the Bicep Curl should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Bicep Curl good for beginners?

Yes. The Bicep Curl is beginner friendly, so start with light effort and focus on form before adding reps.