The Bicep Curl is an important upper-arm exercise that can be performed with dumbbells, a barbell, cable machine, or resistance bands to increase the size and strength of your arms. It engages the brachialis, deltoid, extensors, and flexors, resulting in a defined upper arm as well as forearms and shoulders.
A biceps curl is often performed with the arm fully extended and a dumbbell in each hand hanging by your sides. To complete a full repetition, bend or “curl” the elbow until it is fully flexed, then slowly lower the weight to the starting position. Instead of swinging back and forth, the body should remain upright, as this shifts the load away from the biceps to other muscles, decreasing the exercise’s effectiveness. Make sure your elbows are as close to your torso as possible. Allowing the elbows to move in front of the weight’s center of gravity relieves biceps tension before reaching full contraction.
According to one study, while all curl exercises elicited significant activation of the biceps brachii muscle, the preacher curl targets the long head of the biceps only when the arm is nearly fully extended and the range of motion is short. The incline dumbbell curl and the regular biceps curl, on the other hand, activated the biceps brachii throughout the entire range of motion, suggesting that they may be more effective in maximizing biceps activation.
If you’re a beginner, start with a lightweight that allows you to keep a solid body position without arching your back. add weight, add rotation, or alternate hands to make it more challenging. Sit on a bench with back support or stand against a wall with your back pressed firmly into it if you have a weak lower back.
To maximize strength, muscle growth, and overall muscle development, the biceps and triceps should be trained with rep ranges ranging from 8 to 20 reps.
Beginner: 2 sets of 10 reps with 90 seconds rest between sets.
Intermediate: 3 sets of 8-10 reps with 90 seconds rest between sets.
Advanced: 4 sets of 8-10 reps with 60 seconds rest between sets.
Bicep Curl Instructions
- Stand up straight while holding a dumbbell in each hand. Your elbows should be at your sides, and your forearms extend out in front of your body.
- Curl the weights forward until your biceps are fully contracted and the weights are at shoulder level.
- Hold the contracted position for a second squeezing your biceps, then return to the starting position.
- Repeat for as many reps and sets as desired.