Is there a better known muscle building exercise than the biceps curl? The pushup, maybe, but just about anyone can do a biceps curl, with the right weight, whereas I know plenty of people who can’t do a single pushup. (An indifferent friend of mine, who refuses to do any weight training, got down on the ground one summer afternoon to show the world that they’re easier than they look. I think she’s still there.)
The bicep curl—”biceps” being the same word for singular and plural—is the move most people start with when they want to build muscle in their upper arms. The main functions of the biceps are elbow flexion, outward rotation of the forearm, and making you look good when wearing a tight shirt. In basic terms, the curl involves engaging the biceps to lift a weight to the shoulder. Couldn’t be easier, right? Wrong.
Looking for more workout inspiration? Read what happened when I did 30 supermans a day for a week. here and when I did 50 sumo squats a day for a week. here.
How to do a bicep curl
Begin by standing tall, feet hip-width apart, with a dumbbell in each hand, palms facing forward. Your arms should be hanging at your sides, close to your torso. Choosing the right weight is crucial. You want to lift something that will allow you to complete three sets of 10 rollers without losing shape. The last few reps should feel hard, but not so hard that you’re rocking from side to side like that wedding guest who thinks dancing has nothing to do with moving your feet.
With your upper arms stationary and your shoulders relaxed and back, exhale and bend your elbows to raise the dumbbells to your shoulders. Hold for a moment at the top of the movement, then inhale as you lower the weight back to the starting position. That’s a repeat. Keep your elbows close to your torso at all times; if they tend to flare up, lighten the load for now.
You may be tempted to lower the weight only about three-quarters of the way down, leaving a slight bend in the elbow. To get the most benefit from the movement, lower yourself all the way down, keeping tension on your biceps, before coming back up.
It’s a pretty straightforward move, but it’s just as easy to do it incorrectly. The most common form mistake is the aforementioned swing, which means you’re using other parts of your body (mostly your hips) and your momentum to swing the weight up. The bicep curl is an isolation exercise, so the rest of your body must remain still as you raise and lower the weight. Engage your core to help you stay upright and look ahead. If you find that you are swinging or rocking to lift the weight, choose lighter dumbbells. The heavier ones will still be there when you have built strength.
Control is paramount. Lift gently and take the same time to lower the weight. The benefit comes from the entire movement, not just the lift.
I Did 30 Bicep Curls Every Day For A Week: Here’s What Happened
I started with two 17.5 pound dumbbells and was surprised at how difficult it was to maintain form. I was twisting my hips to lift the weights for the last few reps and gasping for air at the end of each set. I was a little disappointed in myself, but much more when I solved the problem. My adjustable dumbbells are the kind that allow you to put plates on and off, and I hadn’t considered the weight of the bars and metal collars (spinlocks) that hold those plates in place: 4.5 pounds each. So I was lifting two 22-pound dumbbells, which was more than I had planned for. So I got the weight down to 17.5 pounds on each side and felt like a fool for a while. (If you’re in the market for new dumbbells, check out the best adjustable dumbbells for weight lifting at home here.)
On day two, I finished the sets with no issues, although again I noticed a tendency to arch my back on the final reps. Be careful with this as it is an easy mistake to make and can take root quickly. Just go to a gym and watch some of the guys, and it’s almost always guys, arching almost double as they try to lift their own body weight with each arm.
On the third day, I alternated arms to achieve the same number of reps and sets. It took a little longer, but lifting one weight at a time was of course easier. But it can also encourage a slight roll in the shoulders as you build a rhythm, so keep an eye on that if you choose this method.
Day four: I kept the alternating method and added five reps to each set; giving each arm that half-second rest before a rep made a world of difference.
For day five, I decided to try hammer curls – the movement is the same, but you start with your palms facing in (neutral position). You may be able to lift a slightly heavier weight with this variation, which also targets the brachioradialis, a forearm muscle used in flexion, as well as pronation (palms down) and supination (palms up). above, as in the standard bicep curl) .
On days six and seven I mixed things up for the sets: standard curl, hammer curl, both arms at once and alternating. The form issues had been ironed out and he was enjoying the feeling of completing all three sets more easily as the week progressed.
I wasn’t expecting any noticeable muscle gains after a week of biceps curls, but if bigger arms were a goal, I would certainly incorporate them into my weight training – my arms at least. feel larger. That said, if it’s really a show of arms you’re after, you’ll also need to work on your triceps muscles, which are larger than your biceps. Now, if you’ll excuse me, I have to go put on a T-shirt that’s too small for me.
