Exercise Tutorial: Bicep Curl

Table of Contents

• What Is a Bicep Curl?
• How to Do Bicep Curls
• Biceps Curl Form
• Primary Muscles Worked in a Bicep Curl
• Why Are Bicep Curls Useful?
• Bicep Curl Variation
  • Ez Bar Bicep Curls
  • Seated Bicep Curls
  • Cable Bicep Curls
  • Rope Bicep Curls
• Bicep Curl Alternatives

What Is a Bicep Curl?

A bicep curl is an exercise primarily targeting the biceps brachii. It can be performed unilaterally, bilaterally, and with different equipment. 

How to Do Bicep Curls

Follow these four easy steps to perform an alternating dumbbell bicep curl: 

1. Stand up straight with your feet shoulder-width apart, holding a dumbbell in each hand, hands in a neutral position. 

2. Slowly lift the dumbbells by bending your elbows while keeping your upper arms stationary. Keep your core tight during this phase. Supinate your arm so that your palm faces forward as you lift the dumbbell. 

3. Lift the dumbbell until your forearm meets resistance on your biceps. Keep your wrists straight and avoid using momentum. Pause the weight briefly at the top for peak contraction.

4. Slowly lower the dumbbells back to the starting position while inhaling. Focus on controlling the weight. 

Biceps Curl Form

Several key points can help you maintain good form throughout the exercise:

• Keep your shoulders down and back.

• Avoid excessive swinging to lift the weight. Use a weight that challenges you but allows you to maintain proper form.

• Maintain a neutral grip position throughout the exercise and avoid relying on momentum.

Primary Muscles Worked in a Bicep Curl

• Biceps Brachii

• Brachioradialis

• Brachialis

Why Are Bicep Curls Useful?

The bicep curl is one of the most popular exercises and a staple for most lifters. The exercise develops biceps strength and hypertrophy that promotes functional and aesthetic needs. After all, who would not want sleeve-busting arms?

Bicep Curl Variation

Ez Bar Bicep Curls

Ez bar bicep curls utilizes an EZ bar that engages both arms at the same time. It provides an angled grip, which may be more comfortable for many people.  

Seated Bicep Curls

This variation is performed while sitting down. It better stablizes the body and isolates the biceps.  

Cable Bicep Curls

The cable bicep curls are performed with a cable. It can be done bilaterally or unilaterally and provides constant tension on your muscles throughout the entire exercise. It is also easy to switch resistance and angle according to your needs. 

Rope Bicep Curls

The rope bicep curls are performed with a cable and a rope attachment. It is typically performed bilaterally with hands in a neutral position, targeting the biceps, brachioradialis, and brachialis. 

Bicep Curl Alternatives

• Hammer Curl

• Preacher Curl

• Reverse Curl

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