Bicep Curls: How to Do It, Muscles Worked & Form Tips

Muscle group: Arms
Primary muscles: Biceps
Secondary muscles: Forearms
Equipment: Dumbbell
Type: Isolation
Level: Beginner

Video: “The ONLY Way You Should Be Doing Dumbbell Bicep Curls!” by Mind Pump TV on YouTube.

How to do the Bicep Curls

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.

Muscles worked

The Bicep Curls mainly works your biceps, with help from your forearms.

Bicep Curls start and finish positions

Bicep Curls: Starting position — Starting position

Bicep Curls: Ending position — Ending position

Track your Bicep Curls progress

Getting stronger means beating last time. GymGod shows your last weights and reps for every exercise, including this one, so you always know what to beat.

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