In this article, I discuss biceps curl muscles. Ever wanted to grow your “gun”? The bicep curl is a highly regarded weight-training exercise that works the muscles of the upper arm and, to a lesser extent, the muscles of the lower arm.1 It’s a great exercise for building strength and definition.
A variety of equipment and grips can be used for this exercise, including dumbbells, kettlebells, barbells, resistance bands, or cable machines. Curls are a common exercise used in upper body strength training routines.
How to Do Bicep Curls
Select a dumbbell that you can lift 10 times with good form, making the last three so challenging that you feel like you can’t lift another rep. From here, either use the same weight for eight reps or reduce the weight slightly to 10 reps. It helps to “arm” yourself with a set of the best dumbbells.
Increase the reps and/or weight as you are able. This will usually happen within the next week if you have been training consistently. Increase your weight and/or repetitions slightly over time to gain muscle and strength.
- Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
- Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.
- Keep your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Or for a full range of motion, raise the dumbbells to your eyes or forehead level. Your elbows should stay tucked in close to your body.
- Exhale while lifting.
- Lower the weights to the starting position.
- Perform the desired reps, staying within 3 to 5 reps of total failure.
Benefits of Bicep Curls
Performing bicep curls regularly will build strength in your upper arms and help you learn to use your arm muscles properly by bracing yourself with your core muscles. Curls work the biceps muscle on the front of your upper arm and the brachialis and brachioradialis muscles on the lower arm.1 You use these muscles whenever you lift something, which is common in everyday life.
Going too fast
Focus on proper form rather than speeding up. Lift the weight at a smooth pace, taking as much time as it takes to lower the weight. Gradually lowering the weight (the odd part) can help you build more muscle, making the most of your time in the gym. 2
Improper Elbow Position
Your elbow position should be at your sides and only your lower arm should move until the top of the movement, when your elbow is raised so that you can complete the full range of motion. If you notice your elbows moving away from your torso or swinging behind your body, you are probably lifting too much weight.
Using Momentum
Do not use your shoulders or torso to lift the weight up when doing dumbbell curls. This can feel like swinging, twisting, or lifting. Do not allow your hips or lower body to assist the movement in any way. Try to keep your elbows at your sides until you reach the top of the movement to complete the full range of motion.
Focus on maintaining a long, straight spine and a strong core. Keep your shoulders relaxed and watch for them to not move forward to initiate the movement. If this happens, choose a lighter weight or reduce the number of repetitions.
Other Variations of Bicep Curls
Try these variations for different muscle stimulus and to keep your training interesting.
Barbell Curl
While there are several bicep curl variations, one of the most popular biceps curl variations is the barbell curl. Since they can be used for a range of different exercises, equip your home gym with the best barbells.
Start in the same position as a biceps curl. Grasp a barbell with an underhand grip. Alternatively, use a pre-loaded smaller barbell or an EZ curl bar.
- Hold the barbell so it hangs touching your legs.
- Raise the barbell slowly by bending your elbows, keeping your arms close to your body.
- Raise the barbell to shoulder, eye, or forehead height, depending on you desired range of motion. A bigger range of motion can recruit more muscle fibers and help with muscle growth.3
- Lower the barbell slowly, controlling the weight until your arms are fully extended.
A barbell, cable machine, or resistance bands can also be used similarly for curl exercises. You can use these variations to challenge your biceps in different ways.
Safety and Precautions for Bicep Curls
This exercise is generally recommended for most people. But if your arms hurt or you feel pain while performing the exercise, do not continue.
Your biceps and forearm muscles may feel tired and even sore after a few lifts, and this is desirable to strengthen and grow your muscles. However, do not force yourself to do too many repetitions when you are unable to perform the curls with good form. Rest before doing the next set.
Do not try to lift too much weight and stop if you feel any pain. Building big biceps is popular, but do not rush into lifting heavy weights before you are ready. Injuries to the elbow or wrist can occur and will disrupt your entire workout routine.
Biceps Curl Muscles FAQ
1. What are the primary muscles used during a biceps curl?
The primary muscles activated during a biceps curl are:
- Biceps brachii: This is the main muscle responsible for elbow flexion and forearm supination.
- Brachialis: Lies underneath the biceps and assists in elbow flexion, especially in neutral grip curls.
- Brachioradialis: Located in the forearm, it also assists in elbow flexion, particularly during hammer curls.
2. Are other muscles involved during a biceps curl?
Yes, additional muscles act as stabilizers or synergists, including:
- Deltoids (anterior): Stabilize the shoulder joint.
- Trapezius and rhomboids: Help maintain posture and stabilize the shoulder girdle.
- Core muscles: Provide balance and stability during the exercise.
3. How does hand grip affect muscle activation?
- Supinated grip (palms up): Maximally activates the biceps brachii.
- Neutral grip (hammer curl): Focuses more on the brachialis and brachioradialis.
- Pronated grip (reverse curl): Shifts emphasis primarily to the brachioradialis and reduces biceps brachii engagement.
4. Do different variations target different parts of the biceps?
Yes, variations can target different aspects of the biceps:
- Incline curls: Emphasize the long head of the biceps due to greater stretch.
- Concentration curls: Focus on the peak contraction and isolate the biceps.
- Preacher curls: Target the lower portion of the biceps.
5. What role does forearm position play in a biceps curl?
Forearm position determines which muscles are most engaged:
- A fully supinated forearm maximizes biceps engagement.
- A neutral position increases brachialis activation.
6. Is the biceps curl effective for overall arm strength?
Yes, it primarily builds the biceps but also improves forearm strength and elbow stability. For balanced arm development, include compound movements like pull-ups or rows.
7. Are there common mistakes to avoid during biceps curls?
- Using excessive momentum or swinging.
- Not fully extending the arms at the bottom of the curl.
- Overloading the weight, leading to poor form.
- Letting the elbows flare outward.
8. How can I prevent injury while doing biceps curls?
- Warm up properly before starting.
- Use an appropriate weight and focus on form.
- Avoid overtraining the biceps without balancing with triceps or back exercises.
9. How many sets and reps are recommended for biceps curls?
- For muscle growth (hypertrophy): 3–4 sets of 8–12 reps.
- For strength: 4–5 sets of 4–6 reps with heavier weights.
- For endurance: 2–3 sets of 12–20 reps with lighter weights.
10. Can I do biceps curls daily?
It’s best to allow at least 48 hours of rest between intense biceps workouts to prevent overtraining and promote recovery. You can alternate with other arm-focused or compound exercises on different days.
Introduction to Biceps Curl Muscles
The biceps curl is one of the most popular and effective exercises for building arm strength and size. It primarily targets the biceps brachii, a muscle located on the front of the upper arm, while also engaging supporting muscles like the brachialis and brachioradialis. This exercise is fundamental in strength training routines and is highly versatile, with many variations to suit different fitness levels and goals.
Understanding the muscles involved and how they work during a biceps curl is essential for optimizing performance, preventing injury, and achieving balanced arm development. Whether you're a beginner or an advanced lifter, this knowledge will help you get the most out of your biceps training.