Biceps Curl
Curling weight from a long arm to the shoulder — direct arm strength; hammer grip (palms in) hits the forearms too.
Equipmentdumbbells or barbell
Musclesbicepsforearms
Setup
Stand tall, weights at your sides, elbows tucked close to the ribs.
How to do it
- Curl the weight up without the elbow drifting forward.
- Squeeze at the top, then lower SLOWLY to a fully straight arm.
- Torso stays still — no rocking.
- Full range beats heavy half-reps.
Common mistakes
- Swinging the body to start the rep.
- Cutting the lowering short of a straight arm.
- Elbows sliding forward, turning it into a front raise.
Scale it
Easier: Lighter weight, alternate arms.
Harder: Slow 3-second lowering, or pause halfway down.