Biceps Curl
Biceps Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Stance
Stand with your feet hip-width apart and knees soft.
- Grip
Hold the dumbbells by your sides with palms forward and thumbs wrapped around the handles.
- Upper arms
Position your elbows beside your ribs and relax your shoulders.
- Curl
Exhale as you bend your elbows, bringing the dumbbells toward your shoulders without swinging them into your chest.
- Top pause
Pause briefly at the highest point you can reach without moving your upper arms forward.
- Slow extension
Straighten your elbows under control to lower the dumbbells beside you, keeping your wrists straight.
- Bottom control
Let your arms extend comfortably and begin the next repetition once the weights stop swinging.
Key technique points
- Keep your upper arms fixed at your sides.
- Maintain neutral wrists.
- Do not move your shoulders forward.
- Do not generate momentum with your hips.
- Finish the bottom extension slowly.
- Do not hit your shoulders with the dumbbells.
Common mistakes
Swinging through the lower back
Do not rock your torso to lift the weights; choose a load that lets you control elbow flexion.
Moving the elbows forward
Do not bring your upper arms in front of your chest as the dumbbells rise or shorten the biceps movement with a front-shoulder raise.
Curling the wrists
Do not bend your wrists to pull the dumbbells into your palms; keep the handles aligned with your forearms.
Dropping the bottom phase
Do not suddenly straighten your elbows and drop the load; use your biceps to brake the final extension too.
Finishing with a shrug
Do not raise your shoulders toward your ears at the top; complete elbow flexion with your upper arms still.
Colliding with the weights
Do not stop the dumbbells by hitting your shoulders; reverse at the top with brief muscular control.
Frequently asked questions
Biceps Curl: why is “Swinging through the lower back” a mistake?
Do not rock your torso to lift the weights; choose a load that lets you control elbow flexion.
Biceps Curl: why is “Moving the elbows forward” a mistake?
Do not bring your upper arms in front of your chest as the dumbbells rise or shorten the biceps movement with a front-shoulder raise.
Biceps Curl: why is “Curling the wrists” a mistake?
Do not bend your wrists to pull the dumbbells into your palms; keep the handles aligned with your forearms.
Biceps Curl: why is “Dropping the bottom phase” a mistake?
Do not suddenly straighten your elbows and drop the load; use your biceps to brake the final extension too.
Biceps Curl: why is “Finishing with a shrug” a mistake?
Do not raise your shoulders toward your ears at the top; complete elbow flexion with your upper arms still.
Biceps Curl: why is “Colliding with the weights” a mistake?
Do not stop the dumbbells by hitting your shoulders; reverse at the top with brief muscular control.
What should I focus on when doing Biceps Curl?
Keep your upper arms fixed at your sides. Maintain neutral wrists. Do not move your shoulders forward. Do not generate momentum with your hips. Finish the bottom extension slowly. Do not hit your shoulders with the dumbbells.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.