Bicep Curl

What is a Bicep Curl?

The Bicep Curl is an essential strength training exercise you can do with dumbbells, a barbell, resistance bands or a cable machine to build strength in the upper arms. Specifically, a bicep curl works the muscles in the front of the arm.

How do you do a Bicep Curl?

  • Step 1

    Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body. Your knees should stay slightly bent and your belly button should draw into the spine.

  • Step 2

    Bring the dumbbells all the way up to your shoulders by bending your elbows. Once at the top, hold for a second by squeezing the muscle

  • Step 3

    Reverse the curl slowly and repeat.

How do you modify a Bicep Curl?

  • Bicep Curl for Beginners

  • Advanced Bicep Curl

  • Bicep Curl for Weak Lower Back

  • Bicep Curl for Weak Wrists

What are the benefits of a Bicep Curl?

  • Arm Strength

  • Core Strength

  • Full-body Strength

Expert opinion

A bicep curl is a foundational strength training exercise.

Not only does it help increase the strength and size of your biceps, it also helps with the strength needed to support the muscles for other strength training exercises, such as pull-ups and rows.

Jason McWalter,MCW Health and Fitness in Seattle

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