Curl for Size: The Bicep Training Bible
Quick Answer: Bicep curls are an isolation exercise that targets the biceps brachii muscle. They're the classic arm-building exercise for developing bigger, stronger biceps.
Bicep Curl Form: Build Bigger Arms
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Exercise Form
Benefits of Bicep Curls
- ✓Builds bigger, stronger biceps
- ✓Improves arm definition
- ✓Enhances grip strength
- ✓Simple to learn and perform
- ✓Many variations to prevent plateaus
Pro Tips
- 💡Keep upper arms stationary
- 💡Don't swing the weights
- 💡Control the negative (lowering) phase
- 💡Track your curl progress in Move
Common Mistakes to Avoid
Bicep Curls Variations
Track Your Bicep Curls with Move
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