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Biceps Curl Exercise

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Updated December 10, 2007

The biceps curl works the biceps.

Equipment: Dumbbells or Resistance Band

  • Biceps Curl Video
  • Choose dumbbells of a weight you will be able to use for 8 to 15 repetitions at a time. I suggest 5 pounds to start.
  • Stance: Relax your knees and shoulders. Tighten your abs and keep your back straight.
  • Hold the dumbbells at your side with your palms facing forward.
  • Keep your elbows at your sides.
  • Bring your forearms slowly up to meet your upper arms, closing your elbow and moving only your lower arms. This should be a slow, controlled contraction.
  • Lower the weights likewise in a slow, controlled movement.
  • Inhale when lowering the weights; exhale and tighten the abs when raising them.
  • Perform this move slowly and with control to get the best results. Going fast doesn't give as many benefits.
  • Repeat 8 to 15 times. Rest for 30 to 60 seconds and do 3 sets.
Resistance Band Variation
  • Stand in the middle of the resistance band and grasp one end (or handle if your band has handles) in each hand.
  • You want some tension on the band when your arms are completely lowered, but not so much tension that it's impossible to fully close your elbow on the lift. If you find yourself swaying backwards or side to side or shrugging in an attempt to lift, then you need more slack or a lighter resistance band.
  • Use the same stance and lift as with dumbbells. Close your forearms to your upper arms and then slowly lower them.
How to Do the Arm Curl: Weight Training Guide Paul Rogers gives detailed points on the arm curl.

More Biceps Exercise Variations: Exercise Guide Paige Waehner shows four variations.

Related Video
How to Curl Your Eyelashes

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