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Arms · Dumbbells or barbell

How to do bicep curls

The curl is the most performed and worst performed lift in the gym — almost every stalled set comes down to the elbow travelling instead of the forearm.

Muscles worked: Biceps brachii, Brachialis, Forearm flexors

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How to do it

  1. Stand tall, arms straight, palms facing forward, elbows pinned lightly to the ribs.
  2. Curl by bending the elbow only — the upper arm should stay where it started.
  3. Stop when the forearm is just past vertical, before the shoulder takes over.
  4. Squeeze hard for a count, then lower over three seconds to a fully straight arm.
  5. Pause a beat at the bottom so the next rep starts from muscle, not momentum.

Mistakes to avoid

  • Swinging the hips to start the rep, which moves load onto the lower back.
  • Half reps at the bottom — the stretched position is where most growth is earned.
  • Chasing weight over control; a curl you can only heave is a shoulder exercise.

Sets and reps

GoalPrescription
Size3–4 sets of 8–12 reps, 60–90s rest
Strength4 sets of 6 reps with a 3-second lower
Weekly volume10–16 hard sets across two sessions

Swaps and alternatives

  • Incline dumbbell curl — Loads the long head in a deeper stretch.
  • Cable curl — Tension stays on through the top of the rep.
  • Chin-up — Heaviest biceps loading you can get with bodyweight.

Common questions

What people ask about bicep curls

This guide covers bicep curl form, how to do bicep curls correctly, bicep curl muscles worked, bicep curl sets and reps for muscle growth, dumbbells or barbell biceps brachii exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot bicep curls into a four-week block.

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