Exercise technique guide
How to Do a Bicep Curl
The bicep curl bends the elbow against resistance to build the muscles on the front of the upper arm. It strengthens your arms for pulling and lifting, and looks good too. Done strictly with light-to-moderate weight, it is a simple, safe exercise for any level.
The bicep curl is the most recognisable exercise in any gym, and for good reason: it directly builds the muscles on the front of your arm, which help with every pull, carry and lift. It is also just satisfying to train.
A pair of dumbbells or a band is all you need, so it fits home or our Putra Heights centre. The trick is strictness: swing it and you cheat the biceps, so light-to-moderate weight with clean form works best.
What it trains and who it suits
It targets the biceps on the front of the upper arm, which flex the elbow and assist pulling. It suits anyone wanting stronger arms or a bit more arm size, from beginners to experienced lifters.
Because it is a simple, low-risk isolation move, it is easy to fit in and easy to progress with small weight jumps.
Step-by-step cues
- Stand tall with a dumbbell in each hand, arms down
- Keep your elbows tucked close to your sides
- Curl the weights up by bending the elbows
- Squeeze the biceps at the top without swinging
- Lower slowly under control and repeat
Common mistakes and quick fixes
- Swinging the body to lift, stand still and use lighter weight
- Elbows drifting forward, keep them pinned to your sides
- Half reps, lower all the way down each rep
- Rushing, control the lowering for more benefit
Regressions, progressions and when to stop
Too hard? Use lighter weights or curl one arm at a time. Too easy? Add load, slow the lowering, or add a pause at the top. At home dumbbells or a band work well; at our centre we vary curls and manage your loading.
- Stop if you feel sharp elbow or wrist pain rather than a bicep contraction
- See a professional if an elbow aches sharply during or after curls