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bicep curl


When you think of biceps curls, you might think of a muscular guy in the gym muttering while lifting a huge dumbbell. However, if done well, the biceps curl is one of the simplest weightlifting exercises, and it is valuable to anyone looking to increase or maintain arm strength and muscle tone.The key is to focus on the right technique instead of trying to maximize weight and let your form break down in the process. Make sure to maintain balance by exercising the back of your arms evenly, such as triceps exercises.


What is a bicep curl?

Biceps curls mainly target the biceps, brachialis, and brachioradialis. When the forearm is supinated (palms up), the biceps are stronger when the elbow is flexed, and when the forearm is pronated, the biceps are weaker. Brachioradialis is most effective when the palm is inward, and the brachialis is not affected by the rotation of the forearm. Therefore, the degree of forearm rotation affects the degree of muscle recruitment between the three muscles.


Why curl is the most commonly used?

Biceps training = doing curls

The reason why this formula can be spread is not only because it is a summary of the experience of bodybuilders, but also because it is backed by scientific data.

In the electromyography (EMG) test, when the forearm rotates outward so that the palm is facing you and the elbow is bent, there is an obvious electromyographic activity in the biceps.

The curl includes the two characteristics of external rotation of the forearm and bending of the elbow, so it can be said that the curl is the most effective exercise for the biceps.


The role of biceps

The role of biceps

If you want to exercise the biceps more simply and effectively, you can look at the function of the biceps.

The biceps muscle is divided into long head and short head, both of which are connected to the shoulder joint at one end and the elbow joint at the other end.

Its role is:

Bend the elbows and externally rotate the forearm (the palm is facing you) to help the shoulder joint raise the arm.


How do you do a bicep curl? (step-by-step)


How do you do a bicep curl


Choose a dumbbell that you can lift 10 times. The recommended starting weight is 5 pounds or 10 pounds per dumbbell. If you have just started, recovered from an injury, or resumed exercise after sitting for a long time, you can start with 2 pounds.


  • Start to stand with your feet hip-width apart. Keep the abdominal muscles involved.
  • Hold a dumbbell in each hand. Let your arms relax at your sides, palms facing forward.
  • Keep your upper arms stable and shoulders relaxed, bend your elbows and lift heavy objects, bringing the dumbbells close to your shoulders. Your elbows should be close to your ribs. Exhale as you lift up.
  • Lower the weight to the starting position.
  • Do 8-10 curls, then rest, and do one or two more sets.


5 Common mistakes


Body swing leveraging force

You think you are cheating to get high scores, but it is in vain. Many people will unconsciously move their backs back when lifting heavy barbells, relying on the inertia of the body, or relying on twisting the body to save effort, just like cheating on a test. You will get a report card of vanity and feel good about yourself, but it will actually be of no use to you!


Incomplete arm extension


Incomplete arm extension


It only saves energy for a while, but it may damage the joints. In certain training barbell curls, the arm is not fully straightened due to weight, which may have some effort-saving effects. But this does not have the effect of exercise, and it will also put a burden on the joints.


The core area is too loose


core area is too loose


In severe cases, it will cause injuries. When lifting a certain weight of barbells and dumbbells, because the body is not fixed, the muscles in the core area will relax, and the shoulders and wrists will bear excessive weight distribution. In severe cases, it will lead to injuries.


The forearm is not fixed forward

The forward movement of the forearm is the phenomenon of excessively lifting the equipment upwards when doing a curl, which causes the forearm link and the elbow to tilt forward, which is wrong.


Suddenly become faster


Suddenly become faster


The brain can keep up, but the joints can’t keep up. In the later sets of curling exercises.

It may be exhausted because of excessive physical exertion, but I want to complete the target training plan in my heart, so when I do the last few moves, I will suddenly speed up, thinking about completing it quickly. But this will disrupt the muscles and joints that have previously been adapted to maintain a certain frequency of movement, and the sudden acceleration of muscle stimulation may cause the risk and possibility of joint injury.


Safety and precautions

This exercise is usually recommended to most people. However, if you hurt your arm or feel pain during the exercise, please do not continue. After a few weightlifting, you may feel tired and even burn in your biceps and forearm muscles. This is what you need to strengthen and grow your muscles. However, once you are unable to curl your hair in a good form, please do not force additional repetitions. Take a break before doing the next set.

Don't lift heavy weights at first, stop if you feel any pain. Biceps exercises are very popular but don't rush to gain weight until you are ready. The elbow or wrist may be injured, which will affect your entire exercise routine.


Try It Out

Incorporate this move and similar ones into one of these popular workouts:

Dumbbell full body workout week plan

Barbell bench press vs dumbbell bench press

One arm dumbbell rows


Related post:

Dumbbell curl
Barbell curl
EZ bar curl
Preacher curl
Hammer curl
Reverse curl
Zottman curl
Concentration curl


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