Back to Exercises
Beginner
Bicep Curl
Primary bicep builder for arm size
armsDumbbellsBarbell
Instructions
- 1Stand holding weights at sides, palms forward
- 2Keep elbows pinned to sides
- 3Curl weights toward shoulders
- 4Squeeze biceps at top
- 5Lower with control to starting position
Coaching Cues
- Keep elbows stationary
- Do not swing or use momentum
- Full range of motion
- Control the negative
- Squeeze at the top
Common Mistakes
Swinging body
Fix: Strict form, no momentum
Elbows moving forward
Fix: Keep elbows pinned to sides
Partial reps
Fix: Full extension to full contraction
Breathing
Exhale as you curl, inhale as you lower
Recommended Reps
3-4 sets of 8-15 reps
Safety Notes
- • Start with manageable weight
- • Control movement at all times
- • Stop if elbow pain occurs
