Advertisement

How should I do biceps curls?

Bicep curls can be done in a seated position, standing position, or - if you want to challenge your balance at the same time - on 1 foot. If using dumbbells, you can perform curls using both arms at the same time, alternate arms or one arm at a time. You'll want to keep your palms facing forward and keep your shoulder blades back and down to assist in shoulder stability. When curling the weight up, make sure to not swing your elbows forwards or backwards to place an emphasis on the biceps (pretend you have a rod that connects from the inside of one elbow, through your body to the inside of other elbow). Also, don't arch your back as you lift the weights. If you are having to swing the weight or arch your back to lift the weight, you're probably using too much weight. Lastly, many people focus so much on the lifting of the weight, however your biceps are still working when you lower the weight. Make sure you take advantage of challenging your biceps by slowly lowering the weight down to the starting position.
Dr. Michael Roizen, MD
Internal Medicine
To strengthen your biceps you can do bicep curls using free weights.

Primary muscle groups worked: Biceps brachii (front arm), brachialis (side arm), and brachioradialis (upper-outer forearm)

Starting position: Stand with your feet approximately shoulder width apart, knees slightly bent, arms down at your sides and palms facing forward.

Action: Bend your elbows slowly, bringing your hands up towards your shoulders while keeping your elbows down at your sides and directly under your shoulders. Keep your focus forward, a natural arch in your lower back, shoulder blades pulled slightly together and down, chest up, and navel pulled towards your spine. Exhale as you lift the weights up. Return slowly to the starting position.

Tips:
  • Keep your upper arms stationary and next to the side of your body without excessively pressing against your body.
  • Make sure you do not start with too heavy a weight, as that can strain the upper back.
  • If you have balance problems, sit in a chair while performing this exercise.
Variation:
  • You can do this exercise seated on a bench or stool, and you should do it that way if you have low back problems.

Continue Learning about Arm Exercises

what exercises target the arms and shoulders ?
Dr. Michael Roizen, MDDr. Michael Roizen, MD
To target your arms and shoulders, try the shoulder matrix and empty can exercises. Shoulder Matrix:...
More Answers
how should i do side arm raise exercises ?
National Academy of Sports MedicineNational Academy of Sports Medicine
Keep feet pointed straight ahead. Hold dumbbells in each hand and keep arms to the side of body.Move...
More Answers
how is a one-arm row exercise performed ?
National Academy of Sports MedicineNational Academy of Sports Medicine
This description is for a one-arm, bentover dumbbell row.  All that is required is one dumbbell of r...
More Answers
how do i perform a push-up with rotation ?
National Academy of Sports MedicineNational Academy of Sports Medicine
Begin in push-up position with your feet together and toes on the floor and your hands placed slight...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.