Bicep curl

Purpose of the exercise

Isolation exercise for the biceps (biceps brachii), brachialis and brachioradialis (forearms). Improves arm strength, biceps size and elbow flexion strength. Also effective for developing grip strength and for aesthetic arm development. Helps improve functional traction strength for daily activities such as lifting and carrying.

Supplies

• Dumbbells, barbell, EZ-bar or cable station
• Sufficient space to stand or sit
• Optional: preacher bench or incline bench for variations
• Flat, stable surface

Starting position

1. Stand upright with feet hip-width apart
2. Grasp dumbbells with underhand grip (palms facing forward)
3. Let your arms hang fully extended along your body
4. Keep your elbows against or just in front of your sides
5. Keep your back straight, chest out
6. Tighten your core
7. Eyes forward

Implementation

1. Bend your elbows and lift up the weights
2. Keep your upper arm completely still (only forearm moves)
3. Lift until the weights reach shoulder height
4. Tighten your biceps to the max at the top
5. Hold briefly in the highest position (1 second)
6. Allow controlled return to starting position (3-4 seconds)
7. Fully extend your arms at the bottom
8. Repeat the movement

Points of interest

• ✓ Keep your upper arm completely still during entire movement
• ✓ Keep your elbows in the same place (against or just in front of your side)
• ✓ Move in a controlled manner, especially when lowering
• ✓ Fully extend your arms at the bottom
• ✓ Tighten your biceps to the max at the top
• ✓ Breathe out when lifting, in when lowering
• ✗ Avoid swinging or using momentum (cheating)
• ✗ Don't let your elbows move forward or backwards
• ✗ Don't lean back to get the weight up
• ✗ Don't use too much shoulder or back
• ✗ Don't drop down quickly (controlled negative)
• ✗ Don't come up halfway - make full range of motion

When this exercise?

This exercise is suitable for athletes of all levels pursuing arm strength and biceps development. Ideal as an isolation exercise after compound pulling exercises (pull-ups, rows) for extra biceps volume. Highly effective for bodybuilders looking to improve arm size and shape. Perfect as an accessory exercise at the end of back training or as part of arm training. Also valuable for general fitness and functional arm strength. Suitable as a simple home exercise with dumbbells. In case of elbow pain, tendon irritation or biceps injuries, have it assessed by a physiotherapist first. Start with light weight and focus on perfect technique - stationary upper arm and full range of motion. Many people use too heavy weight and “cheat” with momentum - choose a weight where you can do 10-12 controlled repetitions without swaying. The bicep curl is a supplement exercise - make sure you do enough compound pulling exercises before spending a lot of time on curls.