How to do bicep curls
- Sit on a chair or workout bench holding dumbbells appropriate to your ability (e.g., one you can lift for ten reps while maintaining good form).
- Keep your shoulders relaxed and upper arms stable. Your palms should point upwards, and your wrist should stay locked in a neutral position throughout the movement.
- Engage your biceps and bend your elbows, bringing the dumbbells to your shoulders.
- Bring the dumbbells back down.
- Perform this exercise with slow, controlled movements.
- Repeat 10 times in 3 sets.
Note: You can do this exercise standing if you find it more comfortable. If you don’t have dumbbells, you can use a barbell, kettlebells, or resistance bands.
Common mistakes to avoid
- DO NOT start too heavy. The most important things when lifting weights are progressive overload and correct form. Lifting too heavy can disrupt your form, overtax your muscles, and potentially lead to an injury that sets your progress back.
- Keep your elbow locked in position. Don’t let it swing back away from your ribs, and do not lift your arms to the side.
- Do not use momentum. If you feel the need to swing the dumbbell with the help of your core or shoulder, you may be lifting too heavy.
Support your bicep curls
EpiTrain Elbow Brace
While the arm muscles can usually handle a lot of weight, elbow tendons and the wrist may lag. If you feel pain in these areas or feel like they’re holding you back, try a wrist or elbow support. The ManuLoc is great for protecting a wrist injury and generally locking the wrist in place through the movement. The EpiTrain, meanwhile, is best for supporting the elbow, activating the muscles, and removing some of the strain from the tendons.
