How to do a bicep curl
The bicep curl works the front of your upper arm. It is simple, but strict form, with no swinging, is what actually builds the muscle.
Step by step
- Stand tall holding dumbbells at your sides, palms facing forward.
- Pin your elbows to your sides; they should stay there for the whole rep.
- Curl the weights up by bending your elbows until your forearms are nearly vertical.
- Squeeze at the top for a moment.
- Lower slowly until your arms are fully straight again.
Common mistakes the coach checks
- Elbows drifting. Keep your upper arms still and elbows by your ribs — only your forearms move.
- Swinging. Brace your core and keep your torso still; lower the weight if you need momentum.
- Half rep. Curl until your forearm is close to your upper arm, then squeeze.
- Short at the top. Finish each curl with a full squeeze at the top.
- Not extending fully. Lower until your arms are straight to work the full range.
- Dropping the weight. Take a full second or two to lower — don’t let gravity do the work.
Sets and reps
Do 3 sets of 10 to 15 reps with a weight you can lift without leaning back. Lowering over two or three seconds makes a light weight much more effective.
Make it easier or harder
- Easier: Use lighter dumbbells, water bottles or a resistance band, or curl one arm at a time.
- Harder: A slower tempo, hammer curls (palms facing in) or a heavier weight with the same strict form.
Stay safe
If you have to swing your body to lift the weight, it is too heavy.
Check your form with the AI coach
Prop your phone at chest height, 1.5–2.5 m away, from your head to your hips in view. Facing me I can watch both arms and check that your elbows stay pinned. It counts your reps and tells you out loud when your form slips.
Start a bicep curl set