An isolation exercise that specifically targets your biceps.
- +Simple movement for biceps growth
- +Easy to adjust weight
- –Can strain wrists if not done improperly
- –Can be difficult to maintain proper form
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core tight
- Hold dumbbells at your sides, palms facing forward, elbows close
- Keep shoulders down and wrists straight
- Curl the weights up by bending your elbows only
- Squeeze the biceps at the top; don’t let elbows drift forward
- Lower slowly until arms are straight, without locking out
- Exhale up, inhale down; avoid swinging or using your back
Related exercises
Single Arm Cable Biceps Curl
One-Arm Incline Dumbbell Bicep Curl
Smith Machine Bicep Curl
Standing Biceps Cable Curl
Seated Dumbbell Alternate Bicep Curl
Seated Dumbbell Bicep Curl
Dual Cable Biceps Curl
Dumbbell Incline Bicep Curl
Bicep Preacher Curl Cable
Biceps Overhead Cable Curl
Single Arm Cable Preacher Curls
Barbell Bicep Curl
Bicep Preacher Curl Machine
Single Arm Bicep Preacher Curl Machine
Dumbbell Alternate Bicep Curl