Bicep Curl

Teaching points

• Stand with the feet shoulder width apart, knees slightly bent and back straight
  
  
• Hold a dumbbell in each hand with the palms facing forwards and elbows straight
  
  
• Bend the elbows to lift the dumbbells from by your thighs, up towards you shoulders
  
  
• Avoid swinging the weights or arching the back to help lift the weight
  
  
• Slowly return the weights back to the starting position

Variations & progressions

• Use a barbell to perform the same movement
  
  
• Perform the same movement with the palms facing backwards. This places more emphasis on the wrist muscles

Muscles worked

• Biceps Brachii
  
  
• Brachialis
  
  
• Brachioradialis

Alternative exercises

• Bicep curl using a resistance band
  
  
• Extended bicep curl
  
  
• Hammer curl
  
  
• Concentration curl
  
  
• Bicep curl machine

Related injuries

• Inflammation of the long head of biceps