This classic exercise has been incorporated into strength training programs for decades. It is a simple exercise that can be done by beginners and experts alike and there are many variations. The biceps curl targets the biceps brachii, but also trains other muscles, such as the brachialis and brachioradialis. In addition, the muscles of the shoulder and forearm must also contract to support the movement. All you need for this exercise is some floor space and a barbell or two dumbbells, so you can do this exercise almost anywhere.
How to do a biceps curl
Stand with feet shoulder-width apart and knees slightly bent. Grab the bar with hands shoulder-width apart and palms away from you. Move your hands slightly to the left or right if necessary. Raise the bar until your forearms are vertical, but keep the elbows at your sides. Lower the bar until the arms are straight again.
Do it well
Tighten the glutes and abs to keep the trunk still.
Warning
Leaning forwards and backwards from the hips to load dishes will reduce the biceps and put too much strain on the lower back.
Variations of the biceps curl
Light
Place one foot forward and one foot back for extra stability when standing unsteadily or lifting heavy weights in front of you. This position also keeps the trunk still and provides extra support for the lower back.
Heavy
Sit or stand with a dumbbell in each hand and palms facing each other; Now rotate the wrists with each dumbbell curl so that the palms at the highest point are facing the shoulders.
Active muscles
- Biceps brachii
- Brachialis
- Brachioradialis
