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Bicep Curl

  • force pull
  • level beginner
  • category upper body
  • movement isolated


  • Stand normally and grasp one dumbbell in each hand, arms to sides and fully extended with palms facing inwards
  • Raise one dumbbell while bending at the elbow, rotating forearm until forearm is vertical and palm is facing shoulder.
  • Lower to original position and repeat with opposite arm

Tips and Tricks

Keep your shoulder still throughout the movement. Do not move shoulder upwards to aid in movement.

Likewise, keep your elbow in the same position throughout the movement to maximize effort on the biceps muscle.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
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