Biceps Curl

The basic biceps isolation movement with dumbbells.

Sets: 3
Reps: 10-12
Rest: 60 s
Difficulty: Beginner

Free Weights

Demonstration

Biceps Curl

Targeted Muscles

How to Perform

01Stand with dumbbells at your sides, palms facing forward.
02Keeping your elbow fixed, curl the weight toward your shoulder.
03Squeeze your biceps at the top, then lower with resistance.

Form Tips

Do not let your elbow drift forward; keep it pinned to your torso.
Do not lean back to create momentum.

Other Arms Exercises

Diamond Push-Up
Arms
A close-grip push-up with joined hands: one of the most effective bodyweight triceps movements.
Bodyweight3 × 8-12Intermediate
Bench Dips
Arms
A triceps press performed on the edge of a bench or chair.
Bodyweight3 × 10-15Beginner
Hammer Curl
Arms
A curl with a neutral grip: also recruits the forearms and brachialis.
Free Weights3 × 10-12Beginner