IL TakeCare app – For all your insurance & wellness needs

Policy purchase, claims, renewal & more


How to Do Bicep Curls: A Step-by-Step Guide

Sculpt your biceps and build upper body strength with our step-by-step guide on how to do bicep curls, a foundational exercise for powerful arms.

  • 19 Oct 2023
  • 3 min read

Want to develop strong and sculpted arms? Then bicep curls merit inclusion in your regular workout regimen. This exercise predominantly focuses on the biceps brachii muscles at the forefront of your upper arms. At the same time, it activates additional muscles within the arms and shoulders.


Whether you’re a fitness newbie or a seasoned enthusiast, performing bicep curls correctly is crucial if you want to optimise this exercise’s gains and reduce the likelihood of injury. This comprehensive manual outlines how to do a biceps workout precisely and effectively.

Steps to do bicep curls

Here are a few steps on how to do bicep curls.

  • Choose your equipment
  1. Choose your preferred equipment like dumbbells, barbells or resistance bands to perform effective bicep curls.
  2. Tailor your equipment choice to your fitness level and accessibility.
  3. Begin with a weight that allows you to perform the movement comfortably.


  • Maintain proper posture

Stand tall, positioning your feet shoulder-width apart. Engage your core muscles and uphold excellent posture throughout the exercise. This approach guarantees the engagement of the correct muscle groups and minimises undue strain on your back.


  • Hold the weight

If you’re using dumbbells or a barbell, grasp the weight with both hands using an underhand grip (palms facing upwards) and hands slightly wider than shoulder-width. If you’re using resistance bands, secure one end of the band under your foot and grip the other end with your hands.


  • Initiate the curl

With arms fully extended and elbows near your torso, gradually raise the weights by flexing your elbows. Your upper arms must remain stationary throughout the movement. You must focus on contracting your biceps as you curl the weight upward.


  • Control the movement

While lifting the weight upward, remember to exhale and contract your biceps firmly when reaching the peak of the motion. It’s important to refrain from swaying your body or relying on momentum to hoist the weight, as this can diminish the exercise’s impact and elevate the potential for injury.

Also read:

  • Lower with control
  • After reaching the peak of the contraction, gradually lower the weight back to the starting position. Inhale as you do so. Maintaining control throughout the lowering phase is essential to engage the biceps muscles fully.


    • Complete the reps

    Aim for 8-12 repetitions in each set. This range is optimal for muscle growth and strength development. Start with 2-3 sets and gradually increase the weight or reps as your strength improves.


    • Rest and recovery

    Allow your biceps sufficient time to recover between sets. This will help prevent overexertion and reduce the risk of injury. Experts recommend a rest period of around 60-90 seconds between sets.



    Incorporating bicep curls into your daily workout routine can yield impressive results in terms of arm strength and definition. However, achieving these results requires proper form and technique. Whether your objective is muscle development or arm toning, gaining proficiency in the technique of how to do bicep curls can help you reach your fitness goals. So, grab those weights, focus on your form, and get ready to see the positive changes in your arms through this fundamental yet effective exercise. Also, ensure that you have a health insurance plan to safeguard yourself against any financial stress. 

    • Looking for tailored advice?

      Schedule a call with our insurance advisors

    • OR
    • Call us:

      1800 2666
    Please enter valid name
    Please enter a valid mobile number
    Please select the Category

    Subscribe to our newsletter

    Understand insurance better by reading our helpful guides, articles, blogs and other information.

    Please enter valid name
    Please enter valid Email

    Error message here