Arms · Dumbbells or barbell
How to do bicep curls
The curl is the most performed and worst performed lift in the gym — almost every stalled set comes down to the elbow travelling instead of the forearm.
Muscles worked: Biceps brachii, Brachialis, Forearm flexors
How to do it
- Stand tall, arms straight, palms facing forward, elbows pinned lightly to the ribs.
- Curl by bending the elbow only — the upper arm should stay where it started.
- Stop when the forearm is just past vertical, before the shoulder takes over.
- Squeeze hard for a count, then lower over three seconds to a fully straight arm.
- Pause a beat at the bottom so the next rep starts from muscle, not momentum.
Mistakes to avoid
- Swinging the hips to start the rep, which moves load onto the lower back.
- Half reps at the bottom — the stretched position is where most growth is earned.
- Chasing weight over control; a curl you can only heave is a shoulder exercise.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3–4 sets of 8–12 reps, 60–90s rest |
| Strength | 4 sets of 6 reps with a 3-second lower |
| Weekly volume | 10–16 hard sets across two sessions |
Swaps and alternatives
- Incline dumbbell curl — Loads the long head in a deeper stretch.
- Cable curl — Tension stays on through the top of the rep.
- Chin-up — Heaviest biceps loading you can get with bodyweight.
Common questions
Keep training
- Hammer curls
Dumbbells
- Preacher curl
EZ bar or dumbbell, preacher bench
- Tricep pushdown
Cable machine
- Dumbbell shoulder press
Dumbbells, bench
- Incline dumbbell press
Dumbbells, adjustable bench
- Arnold press
Dumbbells, bench