How to Do Bicep Curls

ByHannah Rex
Bicep Curls - woman doing curls in gym

Bicep curls are a classic exercise for a reason: they’re super effective at building and strengthening your biceps! Plus, they don’t require any fancy equipment or complicated movement patterns. All you need for this move is a set of dumbbells and a place to stand. Here how to properly do this arm-building exercise that will help make your arms look amazing.

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How to Perform Dumbbell Bicep Curls

Step 1

Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand, palms facing away from your body, with your arms extended by your sides. This is the starting position.

Step 2

Take a breath in. On your exhale, slowly curl the weights up toward your shoulders. 

Step 3

Slowly lower the weights back down to the starting position. Keep your elbows close to your sides as you go through this entire movement.

Step 4

Repeat for 10 – 15 repetitions per set, performing 2 – 3 sets. Adjust the number of reps and sets based on your current fitness level.

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Hannah Rex

Hannah Rex is a seasoned writer and editor with nearly a decade of experience in the fitness industry. She has worked with fitness, nutrition, and wellness brands such as The Beachbody Company, FitPlan, and Soothe. Hannah is also a 200-hour registered yoga instructor with five years of teaching experience, and combines her professional skills with a deep passion for movement and mindfulness to empower others on their health journey.

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