Arms

Bicep Curl

Lift dumbbells by curling your arms to work the biceps.

The bicep curl is a classic isolation exercise that builds arm strength and muscle definition.

Body Part: Arms
Level: Beginner
Muscles: Biceps
Modality: Isolation
Direction: Pull
Equipment: Dumbbells
Goal: Hypertrophy
,
Endurance

How to do:

1. Stand upright with a dumbbell in each hand, palms facing forward. 2. Keep your elbows close to your torso and curl the weights while contracting your biceps. 3. Raise the dumbbells to shoulder height, then slowly lower them back down. 4. Repeat for 10–15 reps per set. 5. Perform 3–4 sets total.

Tips:

- Avoid swinging your body to lift the weights. - Keep your elbows stationary to focus on the biceps. - Use a controlled tempo for better muscle activation. - Start with lighter weights to master form.

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