StrengthBeginnerBiceps
Movement atlas
Bicep Curl
Curl biceps
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Primary muscles
- Biceps
- Equipment
- Dumbbells
Description
Biceps isolation exercise.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Hold a dumbbell in each hand with stable feet, palms forward, and wrists neutral.
- 2Stand tall, brace the trunk, and keep the elbows close to the sides.
- 3Exhale while bending the elbows to raise the dumbbells without moving the shoulders forward.
- 4End the lift before the wrists bend or the elbows leave their controlled position.
- 5Inhale while lowering slowly until the arms are nearly straight without dropping the load.
Common Mistakes
- Swinging the torso to start the load: use lighter dumbbells and keep the ribs still.
- Driving the elbows forward at the top: keep them near the sides and accept a shorter range.
- Dropping the lowering phase: control the return all the way to the bottom position.
Tips
- Treat the elbows like hinges fixed beside the torso.
- Keep the wrists in line with the forearms.
Equipment
Dumbbells
Primary muscles
- Biceps
Secondary muscles
- Forearms
Breathing
Exhale while curling and inhale during the controlled lowering phase. Avoid deliberately holding the breath to force a repetition.
Programming guide
An indicative starting point, not an individual prescription: 2–3 sets of 8–12 controlled repetitions with 60–90 seconds of rest, leaving one or two repetitions in reserve.
Adjust the difficulty
Regression: use a lighter load or alternate arms. Progression: first complete every repetition without momentum, then increase the load in a small step.
Safety and limits
Muscular effort is expected, not sharp pain at the elbow, wrist, or shoulder. Stop and reduce the load or range, and have persistent pain assessed.
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
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