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.
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How this page is maintained
- Content type
- Exercise
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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