Skip to Content

Bicep Curl Workout Exercise 2023

Bicep Curl Exercise
Bicep Curl Exercise

A bicep curl is a resistance workout exercise that primarily targets the muscles in the front of the upper arm, known as the biceps brachii.

  • The bicep curl is an effective workout for building arm strength and improving the conditioning of the upper body.
  •  Bicep curls are included in the weight training exercises that are undertaken to make the bicep muscles stronger. 
  • In this exercise, you will bend the arm at the elbow towards your body in a quest to strengthen the muscles in the front area of the upper arm. 
  • As the name suggests, bicep curls aim to curl up the bicep muscles to shape them and make them stronger. 
  • Various equipment and grips are used for bicep curls, including:
    • Kettlebells
    • Dumbbells
    • Resistance bands
    • Cable machines
    • Barbells

Which muscles are worked in bicep curls?

  • Bicep curls target the muscles in front of the upper arm: the biceps brachii, brachioradialis, and brachialis. 
  • The basic function of the biceps muscle is to move the arm upwards, forward, and sideways. 
  • The Bicep muscle has 2 heads that are connected by an insertion point, and bicep curls are done to strengthen those muscles. 

How to do bicep curls

It is essential to maintain good body posture to do the bicep curls properly and seek out their benefits rather than hurting yourself.

The proper way to do bicep curls is as follows:

  1. Stand straight with your feet apart while engaging the abdominal muscles.

  2. Hold a dumbbell in both arms and keep the arms relaxed at the side of your body.

  3. Make sure that the upper arm is stable and the shoulder is relaxed.

  4. Bend at the elbow joint in such a way that the dumbbell reaches your shoulder. Or else, you can raise it to the level of your forehead or eyes.

  5. Make sure that you exhale while lifting, as proper breathing is the key to healthy exercise.

  6. Lower the dumbbell weights to the position you started in.

  7. Make sure that even if you fail at around 3 to 5 reps, you still meet the target of desired reps.

  8. To build muscles, increase the number of reps or the weight.

Army PRT Bicep Curls


Purpose: This exercise develops strength in the upper biceps muscles 

  • Starting Position: You should be seated with your feet firmly on the ground.
  • Seat Adjustment: Adjust your seat so the arms are straight, with elbows shoulder-width apart
  • Arm and Hand Position: The back of your upper arms are on the supporting pad with your hands in a closed grip.
  • Body Posture: Your hips and low back are firmly against the seat back with your eyes looking straight ahead. Maintain a natural arch is maintained in the lower back.
  • Weight Selection: Select the appropriate weight and ensure the pin is secure in the weight stack.

Cadence: SLOW


  1. Pull upward until both of your arms are fully flexed.
  2. Return to the starting position.

Biceps Curl Exercise
Biceps Curl Exercise

Check Points:

  • During seated triceps extension, your feet should remain on the ground, with your hips and back firmly on the bench.
  • Keep your head and neck in a neutral position, looking straight ahead.
  • You should exhale on count 1 and inhale on count 2.

Precautions: Do not arch your back or allow your hips to rise off the bench. Do not arch backward while performing the biceps curl.

Benefits of Bicep Curls

Bicep curls offer multiple benefits to the human body. From strengthening the arm to shaping it, this exercise can literally transform your body’s outlook and acting ability. The benefits of bicep curls are as follows:

  • Bicep curls help to strengthen the muscles in the upper arm.
  • It results in hypertrophy, which helps the bicep muscle grow, enhancing its size and shape. 
  • They are great for muscle isolation, with visible results in a few weeks.
  • It helps to tone the shape of your arm.
  • It helps to improve routine activities involving your arms.
  • Helps you use your bicep muscles correctly.
  • It helps you gain forearm stability with much more grip in your hands.
  • It trains the shoulder to gain stability in motion. 

Cons of doing bicep curls

Along with potential benefits, there can be potential cons as well for doing bicep curls. The cons that you can experience are as follows:

  • You can strain your wrist by carrying heavy weights.
  • You can experience bicep tendinitis (pain in the shoulder front), which can happen when you use momentum, which is quite common in bicep curls.
  • If you don’t maintain good posture, then you can hurt your shoulder and arm muscles. 
  • In extreme cases, you can end up injuring the rotator cuff. 

The exercise can be performed both standing and seated.

George N.