Biceps curl
Keep your elbows still at your sides.
Muscles worked · Primary
Biceps
Secondary
Forearms
Equipment
Dumbbells
Updated: September 26, 2026
How to do it, step by step
- Stand with a dumbbell in each hand, palms facing forward or facing each other (hammer grip).
- Keep your elbows still at your sides.
- Bend your elbows to curl the dumbbells toward your shoulders.
- Lower slowly until your arms are straight.
Common mistakes
- Swinging your body.
- Letting your elbows drift forward.
- Dropping the weight.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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