Bicep curls are the go-to exercise to make your biceps grow! This exercise is typically performed using a dumbbell, barbell, or cable and can be done either standing or seated. Bicep curls are a staple in most strength training programmes and are essential for building strong, defined arms!
Curious about more exercises for muscular arms? Check out our best dumbbell exercises to add to your arm day.
Which muscles do bicep curls train?
As the name suggests, bicep curls focus on your arms, but there’s more to it! While primarily targeting your biceps, this exercise also works the brachialis and brachioradialis, other muscles in the upper arm. Additionally, your forearms and shoulders are activated, providing more stability throughout the movement.
Want to strengthen your core for extra power and control alongside your arm training? Try combining our best core exercises with your bicep curls.
How to perform a bicep curl
Now it’s time to get to work! To perform a bicep curl correctly, follow these steps:
- Stand tall with your feet shoulder-width apart, knees slightly bent, and abs engaged.
- Hold a dumbbell, barbell, or cable handle with your palms facing forward, arms extended alongside your body.
- Slowly bend your elbows and bring the weights or handle towards your shoulders, contracting your biceps.
- Pause briefly when the resistance reaches shoulder level and squeeze your biceps.
- Lower the weights or handle back down in a controlled motion, maintaining tension in your biceps.
- Repeat for the desired number of repetitions.
Types of bicep curls
In addition to the standard version, there are many variations of the bicep curl. For example, the hammer curl, where your palms face inward, and the preacher curl, where your arms rest on an angled bench for an extra challenge. You can mix and match these exercises for a complete arm workout.
Looking for more variety? Our best bicep exercises will give you even more inspiration to train your arms effectively.
How many bicep curls should I do?
The number of bicep curls you should perform depends on your goals and fitness level. Generally, 3-4 sets of 8-12 repetitions is a great range for muscle growth and strength. However, always listen to your body and adjust where needed!
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