- Pin your elbows by your sides and curl without swinging.
- Lower over 2 to 3 seconds all the way to straight arms.
- Hammer curls add work for the brachialis and forearms.
- A few hard sets, two or three times a week, is enough for most people.
- Level
- Beginner
- Trains
- Biceps, Brachialis, Brachioradialis (forearm)
- Kit
- Dumbbells, Barbell, EZ-bar or cable (optional)
What the biceps curl trains and why it is worth doing
Curls train the biceps, which bend the elbow and turn the palm up, along with the brachialis underneath and the brachioradialis in the forearm. Compound pulls like the chin-up and dumbbell row work them too, but direct curls let you train the arms harder and through a fuller range.
Stronger arms are not just for show. They help with carrying shopping and children, and with pulling exercises where arm strength can be the limit. For plenty of people, a bit of arm work also keeps training enjoyable, which matters more than it gets credit for.
How to do a biceps curl
- Stand tall with a dumbbell in each hand, arms straight by your sides, palms facing forwards.
- Brace your trunk lightly and keep your shoulders back and down.
- Curl the weights up by bending your elbows, keeping your upper arms close to your sides.
- Squeeze at the top, with your elbows drifting forwards only slightly.
- Lower slowly over 2 to 3 seconds until your arms are fully straight again.
- Repeat without swinging. You can curl both arms together or alternate.
Common mistakes
- Swinging. Rocking your body to get the weight up takes the work off your biceps. Lighten the load.
- Elbows travelling forwards. Letting your elbows drift well in front of you turns part of the rep into a front raise.
- Half reps. Stopping short of straight arms at the bottom misses the stretched part of the movement.
- Dropping the weight. The lowering phase builds muscle too, so control it.
- Curling the wrists. Keep your wrists straight and strong rather than flexing them to help the weight up.
Easier and harder versions
To make it easier, use lighter dumbbells, sit on a bench with your back supported, or use a cable or resistance band, which keeps tension on without momentum.
Useful variations and harder options:
- Hammer curls (palms facing each other) for more brachialis and forearm work.
- Incline curls, lying back on an incline bench, to train the biceps in a lengthened position.
- Preacher curls, with your upper arms supported, to remove any cheating.
- Barbell or EZ-bar curls to lift more total weight.
- Slower lowering, pauses or drop sets once progress stalls.
How to programme biceps curls
Do 2 to 4 sets of 8 to 15 reps, finishing each set one or two reps short of failure, two or three times a week. Curls belong at the end of an upper-body or pulling session, after your main compound lifts. Rotating between two variations every few weeks helps keep progress coming.
If you feel pain on the inside or outside of the elbow when curling, lighten the load and try a neutral grip. Pain that lingers may be golfer's elbow or a similar overuse problem and is worth having looked at. The guide on compound vs isolation exercises explains how curls fit alongside bigger lifts.
If you want a structured upper-body programme with a coach, the Upper classes at Lycan Strength are on the class timetable.
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Questions
Should I curl with dumbbells or a barbell?
Both work. Dumbbells let each arm work independently and allow a natural wrist turn, while a barbell lets you lift more total weight.
How often should I train biceps?
Two or three sessions a week with a few hard sets each is enough for most people, especially if you also do rows and chin-ups.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
