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