Biceps Curl - Instructions, Variations & Alternatives

Muscles involved

• Biceps

How to perform

Biceps Curl - Starting position

Biceps Curl - Muscle Under Tension

1. Set up & Starting position (standing, seated)
   Grab the weight with a supinated (underhand) grip. Your hands should be slightly wider than your hips and elbows touching your ribs.

2. Concentric phase
   Holding the upper arm stationary, lift the weight up toward the shoulders until your biceps are fully contracted.

3. Isometric hold (optional) - Hold this position for one second and squeeze the biceps.

4. Eccentric phase
   Lower the weight to the starting position and repeat the movement.

Exercise Alternatives

• Hammer Curl
• Reverse Curl
• Rotating Biceps Curl
• Waiter Curl
• Drag Curl
• Cross Body Biceps Curl
• Bodyweight Biceps Curl