How To Do Biceps Curls?

Bicep Curls is an upper body workout performed mostly by gym and fitness enthusiasts to tone their arms and biceps. This workout requires great strength and wrist movements. Different grips and equipment can be used for this exercise. Read on to know more.

Steps to Perform

• Stand with feet hip-width apart, keeping your core engaged.

• Hold a dumbbell in each hand, arms relaxed at your sides with palms facing forward.

• Maintain stable upper arms and relaxed shoulders.

• Bend at the elbows, lifting the weights towards your shoulders or, for a full range of motion, to eye or forehead level.

• Exhale during the lifting phase.

• Lower the weights back to the starting position.

• Perform the desired reps, stopping within 3 to 5 reps of total muscle fatigue.

Note

• Choose dumbbells that allow you to complete 10 reps with good form, with the last two being challenging.

• Stick with the same weight for eight reps or slightly lower the weight for 10 reps to effectively target your biceps.

• Consider these dumbbells as your reliable workout companions to enhance your routine.

• Gradually increase the number of reps and/or weight as your strength improves, typically within a week of consistent training.

• Make incremental adjustments to your weight and reps over time to promote muscle and strength gains.

Benefits

Consistently performing bicep curls will help to:

• Boost athletic performance

• Improve stability in the shoulders

• Build muscle size

• Improve body balance

• Prevent elbow issues

Equipment Used to Perform Bicep Curls

This includes:

• Dumbbells

• Kettlebells

• Barbells

• Resistance bands

• Cable machines

Common Mistakes

This includes:

• Improper elbow position

• Going too fast

• Swinging weights up when doing dumbbell curls