How to do a Bicep Curl

  1. Stand relaxed with your feet shoulder width apart, and knees slightly bent.
  2. Hold dumbbells in both hands.
  3. Keeping your elbows close to your body and your shoulders down, gently bend both elbows, lifting the weights towards your shoulders as you do so.
  4. Slowly lower both dumbbells back to their original positions.

bicep curls

Tips for this exercise:

  • Don’t drop the weights back down to your sides. Use controlled movement and descent.
  • You can also do this exercise by alternating arms, instead of moving both at the same time.
  • Biceps curls are an isolation exercise for your biceps brachii muscles.