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Brand new Upper

Bicep Curl

One job, one muscle. Simple to learn and hard to get wrong once you slow down.

Sets & reps
3 sets of 12 reps
Type
Isolation (upper body)
What you need
Dumbbells or barbell
ShouldersChestAbs / coreObliquesBicepsForearmsQuadsAdductorsCalvesFrontTrapsLatsLower backTricepsForearmsGlutesHamstringsCalvesBack

Muscles worked

  • Biceps
  • Forearms
  • Shoulders

Biceps brachii, brachialis, brachioradialis, deltoid (anterior head), wrist extensors

What do these muscles do? →

How to do it

  1. Step 1Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended, palms facing forward.
  2. Step 2Keep your elbows tucked close to your sides.
  3. Step 3Curl the weights up toward your shoulders, only moving at the elbow.
  4. Step 4Squeeze at the top of the movement.
  5. Step 5Lower the weights back down slowly and with control.

Watch it done

A demonstration of the bicep curl from start to finish.

These videos are external resources found online and are not my own content. Feel free to do your own research as well.

Common mistakes

  • Swinging the body to lift the weight.
  • Moving the elbows forward or backward.

Can't quite do it yet?

Everyone starts somewhere. Try these easier variations until the full movement feels within reach.

  • Use lighter dumbbells until you can lift without swinging.
  • Curl both hands together (barbell curl) so there's less to balance.
  • Try a cable or resistance band curl — the resistance feels smoother.

Why it's worth doing

  • A friendly first weighted exercise for anyone new to dumbbells.
  • Strengthens the elbow and grip for carrying things.

Gym words, explained

Isolation
An exercise that targets one main muscle group instead of many.