Biceps Curl
The basic biceps isolation movement with dumbbells.
- Sets
- 3
- Reps
- 10-12
- Rest
- 60 s
- Difficulty
- Beginner
Free Weights
Movement Pattern
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
- Bodyweight
Diamond Push-Up
Arms
A close-grip push-up with joined hands: one of the most effective bodyweight triceps movements.
3 × 8-12Intermediate - Bodyweight
Bench Dips
Arms
A triceps press performed on the edge of a bench or chair.
3 × 10-15Beginner - Free Weights
Hammer Curl
Arms
A curl with a neutral grip: also recruits the forearms and brachialis.
3 × 10-12Beginner