Bicep curl
An isolation exercise where you bend the elbows to lift a weight toward the shoulders.
Overview
The bicep curl is a single-joint isolation exercise for the front of the upper arm. Holding a dumbbell, barbell or resistance band, you bend at the elbows to lift the weight toward your shoulders, then lower it back down with control while keeping the upper arms fairly still.
Because it focuses on one muscle group with a simple motion, the curl is easy to learn and a common part of general and bodybuilding routines. Keeping the movement controlled, rather than swinging, keeps the emphasis on the biceps.
The movement
- 1Stand tall holding the weight with arms straight and palms facing forward.
- 2Keep your upper arms tucked by your sides.
- 3Bend your elbows to curl the weight toward your shoulders.
- 4Lower it back down with control.
Beginner notes
- Keeping the upper arms still keeps the focus on the biceps.
- A controlled lower matters as much as the lift up.
- Swinging the body is a common habit to iron out.
A note on training information
Where it’s used
Sports this relates to:
Bodybuilding
Resistance training focused on building muscle size, symmetry and definition through consistent effort.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
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Movement patterns
- CatchReceiving a moving object and securing it under control, absorbing its momentum by yielding along its path so kinetic energy is dissipated rather than rebounded away.
- PushPressing a load or the body away from the torso — horizontally or overhead — by extending the shoulders and elbows, developing the chest, shoulders and triceps.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
Goals
- Lose weightCombine regular, enjoyable movement with balanced habits to work toward a healthier weight in a way that lasts.
- Sports for seniorsGentle, enjoyable ways for older adults to stay active, with guidance where sensible.
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
- Sports for beginnersHow to start playing sport from scratch — choosing a first activity and building up gently.
- DisciplineBuild consistency, focus and self-discipline through the routines that sport and training encourage.
Disciplines
- Clean and JerkThe clean and jerk is one of the two Olympic weightlifting lifts, raising the bar to the shoulders and then driving it overhead in two phases.
- SnatchThe snatch is one of the two Olympic weightlifting lifts, taking the barbell from the platform to overhead in one continuous movement.
- Speed ClimbingA timed format where climbers ascend a route as fast as possible, most recognizably as a head-to-head race on a standardized competition wall.
Techniques
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Flip TurnA fast turn in freestyle where the swimmer somersaults at the wall, pushes off on their back and rotates to continue swimming.
- Push-UpA bodyweight exercise that lowers and raises the body by bending and straightening the arms while holding a rigid plank line.