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How to Do a Bicep Curl

It Might Be Basic, but There's a Reason Everyone Should Be Doing Bicep Curls

It's the classic move you think of when weightlifting or dumbbells come to mind — someone sitting on a bench at the gym, hunched over one knee, gripping a gleaming metal weight in their fist and curling it in toward their chest. You've undoubtedly seen a bicep curl, but do you know how to do one properly?

Toning your biceps is more important than you'd think — not only does it create definition in your arms, but healthy bicep muscles can help you feel stronger both in your workouts and in your daily activities. Plus, strong muscles contribute to better bone density (which is especially important for women!), creating a healthier body overall. Here's how to do a classic bicep curl.

  • Start with a dumbbell in each hand at the sides of the body. Keep your core tight and your ribs locked down for stability.
  • Keep your elbows close to your sides and your shoulders down and relaxed back. Think of your elbows as hinges, and slowly raise the dumbbells toward your chest.
  • Moving with control, lower your hands back to their starting position.
  • This counts as one rep.
  • Tip: Think about pinning your elbows to your waist to isolate the movement and really target the bicep muscle. Don't swing your arms around as you complete this exercise!
Image Sources: POPSUGAR Studios and POPSUGAR Photography / Benjamin Stone
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