Weight Training

Curl exercise

The bicep curl is a classic strength-training exercise that targets the biceps brachii, helping build arm size, definition, and pulling strength. It can be performed with dumbbells, a barbell, or resistance bands for variety.

Curl exercise demonstration

How to perform Curl

  1. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
  2. Keep your elbows close to your sides and your core engaged.
  3. Slowly curl the dumbbells upward by bending your elbows, keeping your upper arms stationary.
  4. Squeeze your biceps at the top of the movement.
  5. Lower the weights back down in a controlled motion to the starting position.
  6. Repeat for the desired number of repetitions, avoiding swinging or using momentum.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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