How to perform a perfect bicep curl

Hold a dumbbell in each hand, turn the hands inwards.

Bent the arms and simultaneously, turn the hand outwards (this works the biceps at both functions: bending the arm and supination of the lower arm).

At the end of the movement an extra stimulus can be given by elevating the elbow until horizontal.

Note: The sitting position has a slight advantage for isolation of the biceps as it is harder to cheat by rocking the upper body back and forward.

The standing position is preferred when the exercise is more aimed at a functional level:

Download free biceps exercise sheet:

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Disclaimer: is all about general bodybuilding and weight training information. This is not medical advice and should not be implemented as such. You must not use the information on as an alternative to medical advice from your doctor or another professional health care provider.

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