Exercise/Body/Strength/Biceps Curl
Biceps Curl
- Practice elbow flexion against resistance with a steady upper arm and controlled wrist.
Setup
- Stand or sit with a dumbbell in each hand, arms down, and trunk steady. Curl by bending the elbows; turn the palms upward if comfortable, then lower slowly.
Practice
- Keep the upper arms mostly still and the wrists aligned with the forearms. Reduce the load if you must swing the torso or move the elbows far forward to finish.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- A seated curl or cable curl can make the starting position easier to repeat. An EZ-bar is another grip option.
Sources