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.
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.