Skip Nav
30-Minute Strength Training Workout With Dumbbells
Fitness Video
Work Your Entire Body in 30 Minutes With This Dumbbell Workout
The Fitness Marshall "7 Rings" Video
The Fitness Marshall Has a New Dance Workout to "7 Rings" — Need We Say More?
Weight Loss
If You Want to Lose Weight With Intermittent Fasting, Follow This 11-Step Guide
Do Low-Calorie Diets Lower Metabolism?
If You Make This Mistake When Going Low-Cal, Your Metabolism Will Pay For It
This Workout Is Designed to Carve Your Core and Sculpt Your Arms — Ready?

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
From Our Partners
The Fitness Marshall "7 Rings" Video
Does Working Out in the Morning Boost Your Metabolism?
Arm and Ab Workout For Gym
Should You Do Cardio or Weights First?
How Do I Work My Arms With Dumbbells?
Empowering Athleisure From Alala
How Often Should I Do HIIT to Lose Weight?
How to Do a Farmer's Carry
Best At-Home Ab Workouts on YouTube
Stretches For Tight Shoulders
How Do I Work My Abs Standing?
Weighted Ab Exercises
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds